Monster Mash

21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Bar-facing Burpees
400m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Dumbbell Thruster, 50's/35's

For time:
30 Ring Muscle-ups

For time:
400m Run
21 Dumbbell-facing Burpees
400m Run
15 Dumbbell-facing Burpees
400m Run
9 Dumbbell-facing Burpees

*Rest 5 minutes between workouts.

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"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"

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

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

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

"Christine"
3 Rounds for time of:
500m Row
21 Dumbbell Deadlifts, 50's/35's
21 Box Jumps, 20"

2010 NW Regional Event 1
3...

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

Death by:
Thrusters, 115/75

Death by:
Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

Death by:
Dumbbell Thrusters, 50's/35's

Death by:
Burpees

*Rest 5 minutes between workouts

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21-15-9 reps for time of:
Push Jerk, 135/95
Knees-to-elbows
Box Jump, 24"/20"

3 Rounds for time of:
15 Russian KB Swings, 70/53
15/10 Calories, Air Bike

5 Rounds for time of:
50m DB Farmer's Carry, 50's/35's
30 Wall Ball Shots, 20/14
10 Ring Dips, strict

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Push Jerk, 50's/35's
Knees-to-elbows
Box Jump, 24"/20"

3 Rounds for time of:
20 Russian DB Swings, 50/35
15/10 Calories, Air Bike

5 Rounds for time of:
50m DB Farmer's Carry, 50's/35's

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

Or, for a Dumbbell version...

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

AMRAP 8 minutes of:
40 Double-unders
6 Dumbbell Squat Snatch, 50/35
4 Burpees, dumbbell-facing

3 Rounds for time of:
35 Wall Balls, 20/14
12 Clean &...