Monster Mash

"SQT"
3 Rounds for time of:
10 Ground-to-Overhead, 95/65
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
Hang Squat Clean, 115/75
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

*Rest 5 minutes between workouts
*Compare to 09.07.2020

Or, here is a Dumbbell version…

3 Rounds for time of:
20 DB Power Snatch, 50/35
200m Shuttle Sprint (50m x 4)

21-15-9 reps for time of:
DB Hang Squat Clean, 50's/35's
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of "Cindy"

21-15-9 reps for time of:
Thrusters, 95/65
Kettlebell Swings, 70/53

4 Rounds for time of:
15 Bar-facing Burpees
10 Deadlifts, 225/155
5 Ring Muscle-ups

For time:
75 Double-unders
25/18 Calories, Air Bike

*Rest 5 minutes between workouts

Or, the Dumbbell Version is…

21-15-9 reps for time of:
DB Thrusters, 50's/35's
DB Swings, 50/35

4 Rounds for time of:
15 DB-facing Burpees
20 DB Deadlifts, 50's/35's
5 Ring Muscle-ups

For time:
75 Double-unders
25/18 Calories, Air Bike

*Rest 5 minutes between workouts

*Want a 30-day free trial of the...

5 Rounds for time of:
3 Squat Cleans, 205/145
5m Handstand Walk
3 Push Jerks, 205/145

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

Or, here is a Dumbbell version…

5 Rounds for time of:
7 DB Squat Cleans, 50's/35's
5m Handstand Walk
7 DB Push Jerks, 50's/35's

3 Rounds for time of:
15 Dumbbell Squats, 50's/35's
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

3 Rounds for time of:
400m Run
20 Push-ups, hand-release
15 Overhead Squats, 115/75

27-21-15-9 reps for time of:
Calories, Row
Russian Kettlebell Swing, 70/53
GHD sit-ups
Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:
20 Air Squats
10 Hang Power Cleans, 135/95

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
400m Run
20 Push-ups, hand-release
8 DB Overhead Squats, R-arm 50/35
8 DB Overhead Squats, L-arm 50/35

27-21-15-9 reps for time of:
Calories, Row
American Dumbbell Swings, 50/35
V-ups
Burpee Box Jump Overs, 24"/20"

Amrap 12 minutes of:
1 Power Clean, 205/145
3 Pull-ups, strict
6 Hand-release Push-ups
9 Wallball Shots, 20/14

3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's

4 Rounds for time of:
100m Dumbbell Farmer's Carry
7 Ring Muscle-ups

*Rest 5 minutes between workouts


Dumbbell Version…

Amrap 12 minutes of:
3 Dumbbell Power Cleans, 50's/35's
3 Pull-ups, strict
6 Hand-release Push-ups
9 Jumping Air Squats

3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's

4 Rounds for time of:
100m Dumbbell...