Monster Mash

"Nate"
AMRAP 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

AMRAP 15 minutes of:
200m Run
100m D-ball Carry, 100/70
5 D-ball Cleans, 100/70

12-9-6-3 reps for time:
Thruster, 135/95
Burpee Box Jump Over, 24"/20"

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

AMRAP 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings, 50/35

For time:
40 Deadlifts, 225/155
50 ft R-arm OH Lunge
50 ft L-arm OH Lunge

3 Rounds for time of:
50 Air Squats
25 Pull-ups
15 Bench Press, 135/95

Amrap 30 minutes of:
500m Row
400m Run
30/20 Calories, Air Bike

OH Lunge: 
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

"Badger"
3 Rounds for time of:
30 Squat cleans, 95/65
30 Pull-ups
800m Run

3-6-9-12-15 reps for time of:
Push Jerk, 135/95
Toes-to-bar

"JT"
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
30 Dumbbell Squat cleans, 50's/35's
30 Pull-ups
800m Run

In a 15-minute window:
200m Shuttle Run 
10 Box Jumps, 24"/20"
2 Back Squats, 225/155
200m Shuttle Run 
10 Box Jumps, 24"/20"
4 Back Squats, 225/155
200m Shuttle Run 
10 Box Jumps, 24"/20"
6 Back Squats, 225/155
Etc, etc, etc...

21-15- 9 reps for time of:
Pull-ups
Kettlebell Swings, 53/35
Calories, Air Bike

3 Rounds for time of:
120 Double-unders
30 GHD Sit-ups

*Rest 5...

For time:
30 Deadlifts, 185/135
10 Burpee Box Jump Overs, 24"/20"
20 Deadlifts, 225/155
20 Burpee Box Jump Overs, 24"/20"
10 Deadlifts, 275/185
30 Burpee Box Jump Overs, 24"/20"

4 Rounds for time of:
500m Row
12 Bench Press, 155/85

For time:
1.5 Mile Run

*Rest 5 minutes between workouts.

Or, for a dumbbell version...
For time:
50 Dumbbell Deadlifts, 50/35 lbs
10 Lateral Dumbbell Burpees
40 Dumbbell Deadlifts, 50/35...