Monster Mash — Monster Mash

For time:
400m run
45 Back Squats 115/75
400m run
30 Front Squats
400m run
15 Overhead Squats

For time:
11 Ring Muscle-ups
7 Squat Snatch at 85%
11 Ring Muscle-ups

"Grace"
For time:
30 Clean & Jerks 135/95

Rest 5 minutes between workouts.

21-15-9 reps of:
Power Clean 95/65
Thruster 95/65

AMRAP 10 minutes of:
1 Round of "Cindy"
3 Hang Power Snatch 135/95

For time:
30 Deadlifts 225/155
30 Calorie Row
30 Burpees Over Rower

*Rest 5 minutes between workouts.

21-15-9 Reps for time:
Deadlift 225/135
Overhead Squat 135/95

30-20-10 reps for time:
Chest to bar pull-up
Box Jump 24/20
Abmat Sit-up

3 Rounds for time:
400m Run
30m Front Rack Lunge 95/65
20 Push Press 95/65

*Rest 5 minutes between workouts.

For time:
18 Thrusters 135/95
9 Ring Muscle-ups
12 Thrusters
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups
1 Mile run
3 Ring Muscle-ups
6 Thrusters
6 Ring Muscle-ups
12 Thrusters
9 Ring Muscle-ups
18 Thrusters

9-6-3 reps of:
Power Clean 185/135
Front Squat 185/135
Push Jerk 185/135

AMRAP 6 minutes of:
3 Burpee Box Jumps 24/20
3 Ring Muscle-ups

For time:
20 Calorie Row
20 Toes to bar
400m run
20 Toes to bar
20 Calorie Row

*Rest 5 minutes between workouts