Monster Mash

For time:
400m Run
20 Dumbbell Thrusters 45/30
400m run
18 Dumbbell Thrusters
etc, etc until...
400m Run
2 Dumbbell Thrusters

4 Rounds for time of:
25 GHD sit-ups
5 Rope climbs, 15ft

9-6-3 reps of:
Snatch 135/95
Burpee Box Jump 24"/20"

*Rest 5 minutes between workouts.

22-16-10 reps for time of:
Chest-to-bar Pull-ups
Overhead Squats 115/75

4 Rounds for time of:
400m run
10 Deadlifts 315/205
20 Wallball Shots 20/14

AMRAP 7 minutes of:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar

*Rest 5 minutes between workouts.

CrossFit Linchpin Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 Box Jumps 24"/20"

4 Rounds for time of:
15 Ring Dips
15 yards Handstand Walk
15 Toes to Bar

3 Rounds of "DT"
185/135

*Rest 5 minutes between workouts

For time:
5 Rounds of Cindy
Isabel
5 Rounds of Cindy
Grace
5 Rounds of Cindy

For time:
400m Prowler Push, 90/50
40 GHD sit-ups
40 Deadlifts 225/155
40 Burpee Box Jumps 24"/20"

For time:
25 Front Squats 205/145 (no rack)

*Rest 5 minutes between workouts

"Ascending ""Elizabeth"
9-15-21 reps for time of:
Squat Clean 135/95
Ring dips

4 Rounds for time of:
12 Toes to bar
12 Push Jerks 135/95
12 Box Jumps 24""/20""

"SQT"
3 Rounds for time of:
10 Ground to Overhead 95/65
200yd Shuttle Run (50yd x 4)

*Rest 5 minutes between workouts