Monster Mash

3 Rounds for time of:
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"
20 Hand-release Push-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell only version…

3 Rounds for time of:
16 DB Squat Cleans, 50's/35's
16 DB Push Jerks, 50's/35's
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"

Cascade Classic Workout 5
Amrap 8 minutes of:
15 Burpee box Jump Overs, 24"/20"
15 Toes-to-bar

7 Rounds for time of:
10/7 Calories, Air Bike
5 Bar Muscle-ups
1 Clean & Jerk, 225/155

4 Rounds for time of:
400m run
100m DB Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts


Or, for a Dumbbell only version…

Cascade Classic Workout 5
Amrap 8 minutes of:
15 Burpee box Jump Overs, 24"/20"
15 Toes-to-bar

7 Rounds for time of:
10/7 Calories, Air Bike
5 Bar Muscle-ups
5 DB Clean & Jerks, 50's/35's

4...

Cascade Classic Workout 2
2 Rounds for time of:
30 Thrusters, 75/55
20 Chest-to-bar Pull-ups

3 Rounds for time of:
15 Hang Power Cleans, 135/95
15 Bar-facing Burpees

5 Rounds for time of:
35 Double-unders
7 Overhead Squats, 155/105

*Rest 5 minutes between workouts

Or, for a Dumbbell only version…

Cascade Classic Workout 2
2 Rounds for time of:
20 DB Thrusters, 50's/35's
20 Chest-to-bar Pull-ups

3 Rounds for time of:
15 DB Hang Power Cleans, 50's/35's
15 Dumbbell-facing Burpees

5 Rounds for time of:
35 Double-unders
10 DB Overhead Squats, L-arm,...

Cascade Classic Workout 3
For time:
15 Power Snatch, 135/75
75 Double-unders
15 Power Snatch, 135/95

"JT"
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

5 Rounds for time of:
7 Front Squats, 205/145
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts

For a dumbbell only version...

For time:
35 DB Power Snatch, 50/35
75 Double-unders
35 DB Power Snatch, 50/35

"JT"
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

5 Rounds for time of:
15 DB Squats, 50's/35's
3 Rope Climbs, 15 ft.

*Rest...

6 Rounds for time of:
15 Dumbbell Power Snatch, 50/35
10 Hand-Release Push-ups
5 Bar Muscle-ups

3 Rounds for time of:
800m Run
30 Wallball Shots, 20/14
15 Ring Dips

For time:
25 Deadlifts, 275/185
15 Clean & Jerks, 185/135

*Rest 5 minutes between workouts

6 Rounds for time of:
15 Dumbbell Power Snatch, 50/35
10 Hand-Release Push-ups
5 Bar Muscle-ups

3 Rounds for time of:
800m Run
15 Dumbbell Thrusters, 50's/35's
15 Ring Dips

For time:
70 DB Deadlifts, 50's/35's
25 DB Clean & Jerks, 50's/35's

*Rest 5 minutes between workouts