Monster Mash

21-15-9 reps for time of:
Squat Clean, 135/95
Bar-facing Burpee

5 Rounds for time of:
15 GHD sit-ups
15 Hang Power Snatch, 75/55

For time:
500m Row
400m Run

*Rest 5 minutes between workouts

21-15-9 reps for time of:
DB Squat Clean, 50's/35's
Dumbbell-facing Burpee

5 Rounds for time of:
15 GHD sit-ups
7 L-arm DB Hang Power Snatch, 50/35
7 R-arm DB Hang Power Snatch, 50/35

For time:
500m Row
400m Run

*Rest 5 minutes between workouts

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3 Rounds for time of:
50 Double-unders
7 Clean & Jerks, 155/105

3 Rounds for time of:
50 Double-unders
8 Power Snatch, 135/95

3 Rounds for time of:
50 Double-unders
9 Thrusters, 115/75

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
50 Double-unders
11 DB Clean & Jerks, 50's/35's

3 Rounds for time of:
50 Double-unders
20 DB Power Snatch, 50/35

3 Rounds for time of:
50 Double-unders
9 DB Thrusters, 50's/35's

*Rest 5 minutes between workouts

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

4 Rounds for time of:
15 Knees-to-elbows
12m Handstand Walk
9 Front Squats, Bodyweight

21-15-9 reps for time of:
Calories, Air Bike
Hang Power Clean, 135/95

7 Rounds for time of:
7 Pull-ups, strict
7 Ring Dips, strict
7 Box Jumps, 30"/24"

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

4 Rounds for time of:
15 Knees-to-elbows
12m Handstand Walk
15 Dumbbell Squats, 50's/35's

21-15-9 reps for time of:
Calories, Air Bike
DB Hang Power Clean, 50's/35's

7 Rounds for time of:
7 Pull-ups, strict
7 Ring Dips, strict
7...

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

Amrap 7 minutes of:
7 Bar-facing Burpees
3 Ring Muscle-ups

3 Rounds for time of:
400m Run
24 Wallball Shots, 20/14
12 Deadlifts, 245/165

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

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

Amrap 7 minutes of:
7 Bar-facing Burpees
3 Ring Muscle-ups

3 Rounds for time of:
400m Run
30 Air Squats
30 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes between workouts

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

3 Rounds for time of:
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"
20 Hand-release Push-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell only version…

3 Rounds for time of:
16 DB Squat Cleans, 50's/35's
16 DB Push Jerks, 50's/35's
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30"/24"