08.30.2021 | Monster Mash

21-15-9 reps for time of:
Overhead Squat, 115/75
Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
7 Hang Power Clean, 155/105
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
7 R-arm DB Overhead Squats, 50/35
7 L-arm DB Overhead Squats, 50/35
15 Calories, Rowing

5 Rounds for time of:
9 Toes-to-bar
9 DB Hang Power Cleans, 50's/35's
5 Ring Muscle-ups

3 Rounds for time of:
400m Run
50 Air Squats

*Rest 5 minutes between workouts

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