Monster Mash — Monster Mash

21-15-9 reps for time of:
Pull-ups, strict
Kettlebell Swings, 70/53

"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
21 Front Squats, 115/75
15m Handstand Walk
9 Power Snatch, 115/75

*Rest 5 minutes between workouts

Or, for an all dumbbell version…

21-15-9 reps for time of:
Pull-ups, strict
Dumbbell Swings, 50/35

"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
20 Dumbbell Squats, 50's/35's
15m Handstand Walk
20 Dumbbell Power Snatch, 50/35

*Rest 5 minutes between workouts

*Want a 30-day free trial...

3 Rounds for time of:
2 Rounds of "Cindy"
10 Clean & Jerks, 135/95

4 Rounds for time of:
12/8 Calories, Air Bike
12m Front Rack Lunge, 155/105
12 Knees-to-elbows

For time:
50 Ring Dips, strict
*Each time you break run 400m

*Rest 5 minutes between workouts


For an all dumbbell version…

3 Rounds for time of:
2 Rounds of "Cindy"
13 Dumbbell Clean & Jerks, 50's/35's

4 Rounds for time of:
12/8 Calories, Air Bike
18m Dumbbell Lunge, 50's/35's
12 Knees-to-elbows

For time:
50 Ring Dips, strict
*Each time you...

3 Rounds for time of:
25 DB Power Snatch, 50/35
15 Knees-to-elbows

21-15-9 reps for time of:
DB Burpees, 50's/35's
Pull-ups

4 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
15m DB Front Rack Lunge, 50's/35's

*Rest 5 minutes between workouts

Or, the Dumbbell Version is…

3 Rounds for time of:
25 DB Power Snatch, 50/35
15 Knees-to-elbows

21-15-9 reps for time of:
DB Burpees, 50's/35's
Pull-ups

4 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
15m DB Front Rack Lunge, 50's/35's

*Rest 5 minutes between workouts

"SQT"
3 Rounds for time of:
10 Ground-to-Overhead, 95/65
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
Hang Squat Clean, 115/75
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

*Rest 5 minutes between workouts
*Compare to 09.07.2020

Or, here is a Dumbbell version…

3 Rounds for time of:
20 DB Power Snatch, 50/35
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
DB Hang Squat Clean, 50's/35's
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

21-15-9 reps for time of:
Thrusters, 95/65
Kettlebell Swings, 70/53

4 Rounds for time of:
15 Bar-facing Burpees
10 Deadlifts, 225/155
5 Ring Muscle-ups

For time:
75 Double-unders
25/18 Calories, Air Bike

*Rest 5 minutes between workouts

Or, the Dumbbell Version is…

21-15-9 reps for time of:
DB Thrusters, 50's/35's
DB Swings, 50/35

4 Rounds for time of:
15 DB-facing Burpees
20 DB Deadlifts, 50's/35's
5 Ring Muscle-ups

For time:
75 Double-unders
25/18 Calories, Air Bike

*Rest 5 minutes between workouts

*Want a 30-day free trial of the...