Monster Mash

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...

For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups

AMRAP 8 minutes of:
40 Double-unders
4 Squat Snatch 115/80
4 Burpees, bar-facing

3 Rounds for time of:
35 Wall Balls, 20/14
7 Clean & Jerks 165/110

*Rest 5 minutes between workouts.
*Compare to 02.01.2016

For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups

AMRAP 8 minutes of:

2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees

2 Rounds for time of:
25 Pull-ups, strict
25 Handstand Push-ups, strict

2 Rounds for time:
40/30 Calories, Rowing
40 Push-ups, hand-release

*Rest 5 minutes between workouts.
*Compare to 12.31.2018

Or, for a dumbbell version...

2 Rounds for time of:
50 Double-unders
25 Dumbbell Hang Power...

EMOM 20 minutes of:
10 Burpees

For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

3 Rounds for time of:
2:00 Plank Hold
20 Strict Ring Dips
1:00 L-sit

*Rest 5 minutes between workouts.

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