Monster Mash

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...

“Diane"
21-15-9 reps for time of:
Deadlift, 225/155

"Jackie"
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

"Elizabeth"
21-15-9 reps for time of:
Hang Squat Clean, 135/95
Ring Dips

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

For time:
42 Dumbbell Deadlift, 50's/35's
21 Handstand Push-ups
30 Dumbbell Deadlift, 50's/35's
15 Handstand Push-ups
18 Dumbbell Deadlift, 50's/35's
9 Handstand Push-ups

For time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 Hollow Rocks
1k Row
50 Hollow Rocks
50 Wall Ball Shots, 20/14
1 Mile Run

"Isabel"
For time:
30 Power Snatch, 135/95

For time:
50 Strict Chest-to-bar Chin-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 Hollow Rocks
1k Row