CrossFit Linchpin “Monster Mash”
For Total Time:
3 Rounds Of:
• 15 Power Cleans (#115/80)
• 45 Double Unders
• 15 Push Jerks (#115/80)
• 45 Double Unders

5-4-3-2-1 Reps of Rope Climbs
Run 400m after each set of climbs
(Scaled: 4 Strict Pulls for 1 Rope Climb)

2 Rounds Of:
• 25 GHD Sit-ups
• 20 Calorie Row
• 15 Front Squats (#155/105)
(Scaled: GHD Sit-ups to V Ups)

Rest 5 minutes between workouts.

Strength
Snatch [Video]
Every minute for 10 minutes complete 3 Squat Snatches.
Add 5-10% from last week.

Partner Conditioning
For Time:
80/70 Airdyne Calories
40 Dumbbell Snatch (#50/35 Rx; #70/50 Rx+)
80/70 Airdyne Calories
40 Dumbbell Snatch
100/80 Ski Erg Calories

”Weight Vest Wednesday”
AMRAP in 35 Minutes:
• Run 800 meters
• 25 Dumbbell Hang Squat Cleans (#35/25)
• 25 Pull-ups

Strength
Deadlift [Video]
Bench Press [Video]
Back Squat [Video]

Complete 4 Supersets Of:
• 4 Deadlifts
• 4 Bench Press 
• 4 Back Squats

* Add 10-15% from last week.

Conditioning 
For Time:
500m Row
40 Push-ups
30 Burpees
20 Ski Erg Calories

Strength
Clean & Jerk [Video]
Every minute for 10 minutes, complete 3 Clean & Jerks.
Add 5-10% from last week.

Conditioning
4 Rounds For Time:
• Run 200 meters
• 12 Back Rack Reverse Lunges (#115/80)
• 6 Hang Power Cleans
• 12 Push Jerks

Happy Mother’s Day!
With a 20 Minute Time Cap:
50 Box Jumps
50 Pull-ups
50 Kettlebell Swings
50 Handstand Push-ups

Every minute on the minute, alternate between perform 5 Burpees and 4 Turf Width Shuttle Run.
(Minute 1: 5 Burpees, Minute 2: Shuttle Run, Etc.)

Scaled options available.

Partner Workout
For Time:
800m Weight Vest Run
100 Wall Ball Shots (#20/14)
60 Clean & Jerks (#155/110)
100 Wall Ball Shots
800m Weight Vest Run

CrossFit Linchpin “Monster Mash”
3 Rounds For Time:
• Run 400 meters
• 15 Dumbbell Push Press (#50/35)
• 15 Toes to Bar

4 Rounds For Time:
• 60ft Dumbbell Walking Lunges (#50/35)
• 20sec. L-Sit (Scaled: Hanging L or Tuck)
• 30ft Handstand Walk (Scaled: 90ft Bear Crawl)

Then:
50/40 Airdyne Calories
35 Hand Release Push-ups
20 Chest to Bar Pull-ups

* Rest 5 minutes between workouts. Scored by total time. 40 minute time cap.

Strength
Snatch [Video]
Every minute for 12 minutes complete 2 Squat Snatches at 65% of your 1rep.
Don’t go over percentages. We will build throughout the cycle.

Partner Conditioning
AMRAP in 16 Minutes:
• 40/30 Ski Calories
• 50 Box Jump Overs (24”/20'“)
• 60 Russian Kettlebell Swings (#55/35)
• 50 Box Jump Overs
• 40/30 Ski Calories
• Rest 2 Minutes

Strength
Turkish Get-ups [Video]
Standing Sled Pull & Push [Video]

5 Supersets Of:
• 4 Turkish Get Ups (2R/2L)
• 2 Standing Sled Pull & Push

Conditioning
”Weight Vest Wednesday”
Row 600 meters
35 Pull-ups
70 Push-ups
105 Air Squats
Row 600 meters