Monster Mash

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 &...

AMRAP 3 min of:
3 Deadlifts 315/205
3 Bar-facing Burpees

AMRAP 3 min of:
5 Deadlifts 275/185
5 Bar-facing Burpees

AMRAP 3 min of:
3 Thrusters, 115/75
3 Bar-facing Burpees

AMRAP 3 min of:
3 Thrusters, 95/65
3 Bar-facing Burpees

AMRAP 3 min of:
Bar-facing burpees

*Rest 3 minutes between workouts.


Or, for a Dumbbell version...

AMRAP 3 min of:
6 Dumbbell Deadlifts, 50's/35's
3 Dumbbell-facing Burpees

AMRAP 3 min of:
6 Dumbbell Power Cleans, 50's/35's
3 Dumbbell-facing Burpees

AMRAP 3 min of:
6 Thrusters,50's/35's
6 Dumbbell-facing Burpees

5 Rounds for time of:
9 Kettlebell Clean & Jerks, 53's/35's
5 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats, 135/95

For time:
1 Mile Sandbag Carry, 100/70

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

5 Rounds for time of:
9 Dumbbell Clean & Jerks, 50's/35's
5 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 DB L-arm Overhead Squats, 50/35
10 DB R-arm Overhead Squats, 50/35

For time:
1 Mile Sandbag Carry, 100/70

*Rest 5 minutes between workouts

*Want a 30-day...

Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
1 Round of "DT"

Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees over rower

Begin at 45:00
4 Rounds for time of:
3 Squat Cleans 205/135
15 Kettlebell Swings 53/35
45 Double-unders

Compare to 12.19.2016

Or, for a Dumbbell version...

Begin at 0:00
Amrap 12 minutes of:
1 Round of "Mary"
12 Dumbbell Deadlifts, 50's/35's
9 Dumbbell Hang Power Cleans, 50's/35's
6 Dumbbell Push Jerks, 50's/35's

Begin at 25:00
For time:
400m run
30 Calories, Rowing
20 Burpees...