Monster Mash

3 Rounds for time of:
50m Dumbbell Farmer's Carry, 50's/35's
12 Dumbbell Hang Squat Clean Thrusters, 50's/35's
12 Burpees

3 Rounds for time of:
500m Row
20 Dumbbell Bench Press, 50's/35's

5 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
12 Toes-to-bar
9m Handstand Walk

*Rest 5 minutes between workouts.

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For time:
10 Back Squats, 185/135
1 Mile Run
10 Strict Pull-ups

For time:
10 Back Squats, 225/155
1 Mile Run
10 Ring Muscle-ups

For time:
10 Back Squats, 275/185
1 Mile Run
10 L-sit Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.
Or, for a Dumbbell version...

For time:
20 Dumbbell Squats, 50's/35's
1 Mile Run
10 Strict Pull-ups

For time:

Amrap 7 minutes of:
7 Devil Press, 35's/25's
7 Box Jumps, 24"/20"
7 Pull-ups

3 Rounds for time of:
15 Hang Power Cleans, 155/105
15 Handstand Walk
15 Strict Ring Dips

Amrap 25 minutes of:
1200m Air Bike
500m Row
400m Run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 7 minutes of:
7 Devil Press, 35's/25's
7 Box Jumps, 24"/20"
7 Pull-ups

For time:
400m Run
10 Clean & Jerks, 135/95
10 Bar Muscle-ups
800m Run
10 Clean & Jerks, 155/105
10 Bar Muscle-ups
1600m Run
10 Clean & Jerks, 185/135
10 Bar Muscle-ups
800m Run
10 Clean & Jerks, 155/105
10 Bar Muscle-ups
400m Run
10 Clean & Jerks, 135/95
10 Bar Muscle-ups

Or, for a Dumbbell version...

For time:
400m Run
10 Dumbbell Clean & Jerks, 50's/35's
10 Bar Muscle-ups
800m...

3 Rounds for time of:
15 Chest-to-bar Pull-ups
15 Kettlebell Snatch, R-arm
15 Kettlebell Snatch, L-arm

For time:
1 Mile Kettlebell Suitcase Carry

4 Rounds for time of:
100 Heavy Rope Single-unders
20 Goblet Squats
20 Burpees

*Rest 5 minutes between workouts.
*You choose load.

Or, for a Dumbbell version...

3 Rounds for time of:
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Power Snatch, R-arm
15 Dumbbell Hang...