12.19.2022 | Monster Mash

21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Bar-facing Burpees
400m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Dumbbell Thruster, 50's/35's

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Dumbbell-facing Burpees
400m Run
15 Dumbbell-facing Burpees
400m Run
9 Dumbbell-facing Burpees

*Rest 5 minutes between workouts.

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