Monster Mash

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

For time:
5 Rope Climbs, 15 ft.
50/35 Calories, Air bike
5 Rope Climbs, 15 ft.

"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Dumbbell Deadlift, 50's/35's
15 Dumbbell Thruster, 50's/35's

For time:
5 Rope Climbs, 15 ft.
50/35 Calories, Air bike
5 Rope Climbs, 15 ft.

"J.T"
21-15-9 reps for time, or not:
Handstand Push-ups
Ring Dips
Push-ups

*Rest 5 minutes...

For time:
42 Wallball Shots, 20/14
21 Back Squats, 205/145
30 Wallball Shots, 20/14
15 Front Squats, 205/145
18 Wallball Shots, 20/14
9 Overhead Squats, 205/145

For time:
5k Run

For time:
30 Ring Muscle-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
40 Wallball Shots, 20/14
30 Dumbbell Squats, 50's/35's
30 Wallball Shots, 20/14
20 Dumbbell Thrusters, 50's/35's
20 Wallball Shots, 20/14
10 R-arm DB Overhead Squats, 50/35
10 L-arm DB Overhead Squats, 50/35


For time:
5k Run

For time:
30 Ring Muscle-ups

*Rest 5...

Amrap 10 minutes of:
25 Double-unders
5 Bar-facing Burpees
5 Power Snatch, 95/65

7 Rounds for time of:
50m DB Farmer's Carry
7 Strict Pull-ups

3 Rounds for time of:
9 Front Squats, 185/135
15m Handstand Walk
21 Toes-to-bar

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 10 minutes of:
25 Double-unders
5 Dumbbell-facing Burpees
8 Dumbbell Power Snatch, 50/35

7 Rounds for time of:
50m DB Farmer's Carry, 50's/35's
7 Strict Pull-ups

3 Rounds for time of:
15 Dumbbell Squats, 50's/35's
15m Handstand Walk
21 Toes-to-bar

*Rest...

9 Rounds for time of:
8 Deadlifts, 185/153
7 Hand-release Push-ups
6 Knees-to-elbows

5 Rounds for time of:
5 Ring Muscle-ups
5 Push Jerks, 155/105

For time:
5 Rope Climbs, 15 ft.
100m Walking Lunge
5 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

9 Rounds for time of:
14 Dumbbell Deadlifts, 50's/35's
7 Hand-release Push-ups
6 Knees-to-elbows

5 Rounds for time of:
5 Ring Muscle-ups
8 Dumbbell Push Jerks, 50's/35's

For time:
5 Rope Climbs, 15 ft.
100m Walking Lunge
5 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

9-15-21 reps for time of:
Bar-facing Burpees
Overhead Squat, 95/65

4 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike

3 Rounds for time of:
24 Wall Ball Shots, 20/14
12 Power Cleans, 155/105

*Rest 5 minutes between workouts.
*Compare to 01.08.2018

9-15-21 reps for time of:
Dumbbell-facing Burpees
Dumbbell Thrusters, 50's/35's

4 Rounds for time of:
20 Dumbbell Swings, 50/35
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike

3 Rounds for time of:
24 Wall Ball Shots, 20/14
18 Dumbbell Power Cleans, 50's/35's

*Rest 5 minutes...