Monster Mash

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 70/53
12 Chest-to-bar Pull-ups

21-15-9 reps for time of:
Deadlift, 275/185
Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Chest-to-bar Pull-ups

5 Rounds for time of:
25 Dumbbell Deadlift, 50's/35's
9 Handstand Push-ups, strict

50-40-30-20-10 reps for time of:
Heavy Rope Single-unders
V-ups

*Rest 5 minutes between workouts.

If you need equipment, we highly...

AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 205/145

Amrap 7 minutes of:
30 ft. Handstand Walk
2 Box Jumps, 30"/24"
1 Squat Clean, 185/135

Amrap 7 minutes of:
3 Wall Walks
2 Clean & Jerks, 205/145
100m Shuttle Run (25mx4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
2 Dumbbell Power Cleans, 50's/35's

Amrap 7 minutes of:
30 ft. Handstand Walk
2 Box Jumps, 30"/24"
2 Dumbbell Squat Cleans, 50's/35's

Amrap 7 minutes of:

3 Rounds for time of:
10 Thrusters, 115/75
10 Burpees
10 Pull-ups

3 Rounds for time of:
7 Thrusters, 135/95
7 Bar-facing Burpees
7 Chest-to-bar Pull-ups

3 Rounds for time of:
5 Thrusters, 155/105
5 Burpee Box Jump Overs, 24"/20"
5 Bar Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
10 Dumbbell Thrusters, 50's/35's
10 Burpees
10 Pull-ups

3 Rounds for time of:
9 Dumbbell Thrusters, 50's/35's
7 Bar-facing Burpees
7 Chest-to-bar Pull-ups

3 Rounds for time of:
8 Dumbbell Thrusters, 50's/35's
5 Burpee...

2008 CFG Workout B
5 rounds for time of: 
5 Deadlifts, 275/185
10 Burpees

2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

CFG Open workout 15.3
Amrap 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

*Rest 5 minutes between work

Or, for a Dumbbell version...

5 rounds for time of: 
15 DB Deadlifts, 50's/35's
10 Burpees

2010 NW Regional Event 1
3 Rounds for time of:
20 1-arm DB Overhead Squats, 50/35
50 Double-unders

CFG Open workout 15.3
Amrap 14...

10 Rounds for time of:
3 Squat Cleans, 185/135
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 Rounds for time of:
6 DB Squat Cleans, 50's/35's
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
8 DB Push Jerks, 50's/35's

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups