Monster Mash

3 Rounds for time:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpee Box Jump Over, 24"/20"

15-12-9-6-3 reps for time:
Hang Squat Clean, 185/135
Chest-to-bar pull-ups

5 Rounds for time of:
100m Dumbbell Farmer's Carry, 50's/35's
75 Single-unders
15 Dumbbell Bench Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpee Box Jump Over, 24"/20"

6 Rounds for time:
12 DB Hang Squat Clean, 50's/35's
8 Chest-to-bar pull-ups

5 Rounds for time of:
100m Dumbbell Farmer's...

CF Linchpin Test 7
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups

For time:
21 Strict Pull-ups
15 Ring Muscle-ups
9 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

4 rounds for time of:
12 Dumbbell Power Cleans, 50's/35's
12 Dumbbell Squats, 50's/35's
12 Dumbbell Shoulder-to-Overhead, 50's/35's

2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups

For...

3 Rounds for time of :
10 Double KB Clean & Jerks, 53's/35's
8 Handstand Push-ups, strict
6m Handstand Walk

7 Rounds for time of:
5 Deadlifts, 315/205
1 L-sit Rope Climb, 15 ft.

5 Rounds for time of:
60 Double-unders (unbroken)
30 Air Squats

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for timeof :
10 Dumbbell Hang Power Clean & Jerks, 530s/35's
8 Handstand Push-ups, strict
6m Handstand Walk

7 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
1 L-sit Rope Climb, 15 ft.

5 Rounds...

In a 20-minute window:
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...

21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips

"Death by"
Dumbbell Burpee, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

In a 20-minute window:
200m Run
2 DB Front Rack Lunge Steps, 50's/35's
2 DB Shoulder-to-Overhead, 50's/35's
200m Run
4 DB Front Rack Lunge Steps, 50's/35's
4 DB Shoulder-to-Overhead, 50's/35's

For time:
1 mile run
"Isabel"
1 mile run
"Grace"
1 mile run
"Elizabeth"

Or, for a Dumbbell version...

For time:
1 mile run
80 Dumbbell Power Snatch, 50/35
1 mile run
40 Dumbbell Clean & Jerks, 50's/35's
1 mile run
Elizabeth with dumbbells


*Dumbbell Elizabeth is...
21-15-9 reps for time of:
Dumbbell Power Cleans, 50's/35's
Ring Dips

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1