Monster Mash

3 Rounds for time of:
75 Single-unders
7 Squat Snatches, 60% 1RM

EMOM 10 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees

21-15-9 reps for time of:
Ring Dips, strict
Dumbbell Push Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
75 Single-unders
7 DB R-arm Squat Snatches, 50/35
7 DB L-arm Squat Snatches, 50/35

EMOM 10 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees

21-15-9 reps for time of:
Ring Dips, strict
Dumbbell Push Press, 50's/35's

In a 40-minute window:
1 Round of "Cindy"
1 Clean & Jerk, 155/105
1 Round of "Cindy"
2 Clean & Jerks, 155/105
1 Round of "Cindy"
3 Clean & Jerks, 155/105
1 Round of "Cindy"
4 Clean & Jerks, 155/105
1 Round of "Cindy"
5 Clean & Jerks, 155/105
etc, etc, etc...

Or, for a Dumbbell version...

In a 40-minute window:
1 Round of "Cindy"
1 Dumbbell Clean & Jerk, 50's/35's
1 Round of "Cindy"
2 Dumbbell Clean & Jerks, 50's/35's
1 Round of "Cindy"
3 Dumbbell Clean & Jerks, 50's/35's
1 Round of "Cindy"
4 Dumbbell...

3 Rounds for time:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpee Box Jump Over, 24"/20"

15-12-9-6-3 reps for time:
Hang Squat Clean, 185/135
Chest-to-bar pull-ups

5 Rounds for time of:
100m Dumbbell Farmer's Carry, 50's/35's
75 Single-unders
15 Dumbbell Bench Press, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpee Box Jump Over, 24"/20"

6 Rounds for time:
12 DB Hang Squat Clean, 50's/35's
8 Chest-to-bar pull-ups

5 Rounds for time of:
100m Dumbbell Farmer's...

CF Linchpin Test 7
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups

For time:
21 Strict Pull-ups
15 Ring Muscle-ups
9 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

4 rounds for time of:
12 Dumbbell Power Cleans, 50's/35's
12 Dumbbell Squats, 50's/35's
12 Dumbbell Shoulder-to-Overhead, 50's/35's

2 Rounds for time:
1 Mile Run
50 Wall Ball Shots, 20/14
50 V-ups

For...

3 Rounds for time of :
10 Double KB Clean & Jerks, 53's/35's
8 Handstand Push-ups, strict
6m Handstand Walk

7 Rounds for time of:
5 Deadlifts, 315/205
1 L-sit Rope Climb, 15 ft.

5 Rounds for time of:
60 Double-unders (unbroken)
30 Air Squats

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for timeof :
10 Dumbbell Hang Power Clean & Jerks, 530s/35's
8 Handstand Push-ups, strict
6m Handstand Walk

7 Rounds for time of:
15 Dumbbell Deadlifts, 50's/35's
1 L-sit Rope Climb, 15 ft.

5 Rounds...