Monster Mash

"Helen"
3 Rounds for time of:
400m run
21 Kettle Bell Swings 53/35
12 Pull-ups

4 Rounds for time of:
30 Abmat Sit-ups (unanchored)
15 Deadlifts 245/165

AMRAP in 9 minutes of:
9 Wallball Shots 20/14
6 Burpees to 6" target

*Rest 5 minutes between workouts

AMRAP 30 minutes of:
500m Row
400m Run
20 Calories Air Assault
10 Triple-unders

AMRAP 7 minutes of:
18/12 Calories Rowing
15 Thrusters 95/65
12 C2B Pull-ups

AMRAP 7 minutes of:
50m Shuttle Run (25mx2)
25 Double-unders
5 Burpee Ring Muscle-ups
5 Deadlifts 275/185

AMRAP 7 minutes of:
14 Steps Front Rack Lunge 115/75
7 Hang Power Snatch 115/75
14 Toes to bar

Rest 7 minutes between each.

3 Minutes:
Max Reps OHS at 70%

4 Rounds for time:
21 Wall Ball Shots 20/14
15 Knees to elbows
9 Handstand Push-ups

4 Rounds of:
6 Ring Muscle-ups
2 Rope Climbs

3 Minutes:
Max Reps Front squats at 70%

*Rest 5 minutes between workouts

For time:
21 Thrusters 95/65
400m run
21 Pull-ups
21 Overhead Squats
21 Pull-ups
400m run
21 Thrusters

5 Rounds for time:
25 Second L-sit
3 Clean & Jerks 205/145

9-6-3 Reps for time:
Hang Squat Snatch 135/95
Box Jump 30"/24"

*Rest 5 minutes between each workout.
*This is a repeat from July 21, 2014. Compare your old times.