For quality

The goal/target is to do sets unbroken - if needed, scale down the reps and do more sets

• 20 T2B
• 10 seconds rest
• 20 T2B
• 10 Seconds rest
• 15 T2B
• 5 seconds rest
• 15 T2B
• 5 seconds rest
• 10 T2B
• 2 seconds rest
• 10 T2B
• 2 seconds rest

Take a few minutes rest and repeat

The Monday Monster Mash by Crossfit Linchpin

21-15-9 reps for time of:
Handstand push-ups
Dumbbell snatch, 50/35

3 rounds for time of:
100m dumbbell farmer's carry, 50's/35's
15 dumbbell thrusters, 50's/35's

5 rounds for time of:
500m row
12 toes-to-bar
12 dumbbell burpees, 50's/35's

*Rest 5 minutes between workouts

-wod #1 (6 person team)
partner carry (guys carry girls) (600m total- 3 sets of 200m)
girls work on hand release push-ups, box jumps and squats
time= 11:35
-wod #2 (4 person team)
200 double unders
150 over the bar burpees
100 ground to overhead @ 115/85#
50 HSPU
462 reps in 20min
- wod #3 (6 person team)
back squat for total max load
???
-wod #4 (4 person team)
buy in of 50 pistols
then
200m run
10 toes to bar
10 KB swing @ 1.5/1.0pd
7 rounds + 8 reps

1000m row
800m run
500m ski

Hack squat 5x10reps. Add 45lbs plates on each sets and mark last sets weight.

21-15-9 Reps for time

• DB Push Jerk (22,5/15)
• 50 DU
• Deadlift (70%)
• 50 DU
• Pull-ups
• 50 DU

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

EMOM 12min
1) 3 Squat Cleans
2) 8 Pistol Squats

21-15-9 ft, cap 12 min

Deadlift 125/80 kg
Burpee box jump
Cal bike

50 Calorie Row
40 Box Jump Overs (24″/20″)
30 Power Snatches (75/55)
30 Toes to Bar
30 Power Snatches (75/55)
40 Box Jump Overs (24″/20″)
50 Calorie Row