Monster Mash

Amrap 10 minutes of:
100m Run
5 Burpees
5m Handstand Walk
5 Ring Dips

10-8-6-4-2 reps of:
Power Clean, 185/135
(100 Single-unders after each set)

For time:
10 Back Squats, 225/155
20 Ring Muscle-ups
10 Back Squats, 225/155

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 10 minutes of:
100m Run
5 Burpees
5m Handstand Walk
5 Ring Dips

10 Rounds for time of:
10 Deadlifts, 135/95
10 Hand-release Push-ups

For time:
10 Thrusters, 135/95
800m Run
10 Thrusters, 135/95

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

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 Rounds for time of:
12 Dumbbell Deadlifts, 50's/35's
10 Hand-release Push-ups

For time:
15 Dumbbell Thrusters, 50's/35's
800m Run

21-15-9 reps for time of:
Power Snatch, 75/55
Assault Bike, Calories

"Heavy Fran"
15-12-9 reps for time of:
Thruster, 135/95
Weighted Pull-up, 45/30

30-20-10 reps for time of:
Kettlebell Swing, 53/35
GHD Sit-up

*Rest 5 minutes between workouts
*Compare to 09.04.2017


Or, for a Dumbbell version...

25-20-15 reps for time of:
Dumbbell Power Snatch, 50/35
Assault Bike, Calories

For time:

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

"J.T"
21-15-9 reps for time of:
Handstand Push-ups, strict
Ring Dips
Push-ups

3 Rounds for time of:
50 Double-unders
10 Chest-to-bar pull-ups
10 Hang Power Cleans, 135/95

*Rest 5 minutes between workouts.
Compare to 02.24.2020

Or, for a Dumbbell version...

For time:
75 Dumbbell Deadlifts, 50’s/35’s
50m Dumbbell Front Rack Lunge, 50’s/35’s

3 Rounds for time of:
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95

3 Rounds for time of:
75 Double-unders
50m Dumbbell Farmer's carry
25 GHD Sit-ups

3 Rounds for time of:
40 Sit-ups
20 Dumbbell Bench Press
20 Dumbbell Box Step-ups

*Rest 5 minutes between workouts.
*You choose box height.
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Compare to 02.04.2019