Monster Mash

5 Rounds for time of:
9 Bar-facing Burpees
8 Power Cleans, 155/105
7 Front Squats, 155/105
6 Push Jerks, 155/105

18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict

For time:
800m Run
80 Air Squats
400m run
40 Air Squats

*Rest 5 minutes between workouts.


Or, for a dumbbell version…

5 Rounds for time of:
11 Dumbbell-facing Burpees
10 Dumbbell Power Cleans, 50's/35's
9 Dumbbell Squats, 50's/35's
8 Dumbbell Push Jerks, 50's/35's

18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict

For time:
800m Run
80 Air Squats

3 Rounds for time of:
500m Row
10 Bench Press, bodyweight

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

For time:
42 Wallball Shots, 20/14
21 Power Snatch, 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch

*Rest 5 minutes between workouts

Or, for a dumbbell version…

3 Rounds for time of:
500m Row
18 Dumbbell Bench Press, 50's/35's

5 Rounds for time of:
25m Walking Lunge
5 Bar Muscle-ups

For time:
15 Dumbbell Thrusters, 50's/35's
30 Dumbbell Power Snatch, 50/35
12 Dumbbell Thrusters, 50's/35's
24...

3 Rounds for time of:
8 Deadlifts, 315/205
50 Double-unders

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

2 Rounds for time of:
800m run
20 Toes-to-bar
20 Push Press, 115/75

*Rest 5 minutes between workouts

OR, for a Dumbbell version…

3 Rounds for time of:
25 Dumbbell Deadlifts, 50's/35's
50 Double-unders

30 Rounds for time of:
5 Burpees
1 Ring Muscle-up

2 Rounds for time of:
800m run
20 Toes-to-bar
20 Dumbbell Push Press, 50's/35's

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Pull-ups, strict
Kettlebell Swings, 70/53

"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
21 Front Squats, 115/75
15m Handstand Walk
9 Power Snatch, 115/75

*Rest 5 minutes between workouts

Or, for an all dumbbell version…

21-15-9 reps for time of:
Pull-ups, strict
Dumbbell Swings, 50/35

"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

3 Rounds for time of:
20 Dumbbell Squats, 50's/35's
15m Handstand Walk
20 Dumbbell Power Snatch, 50/35

*Rest 5 minutes between workouts

*Want a 30-day free trial...

3 Rounds for time of:
2 Rounds of "Cindy"
10 Clean & Jerks, 135/95

4 Rounds for time of:
12/8 Calories, Air Bike
12m Front Rack Lunge, 155/105
12 Knees-to-elbows

For time:
50 Ring Dips, strict
*Each time you break run 400m

*Rest 5 minutes between workouts


For an all dumbbell version…

3 Rounds for time of:
2 Rounds of "Cindy"
13 Dumbbell Clean & Jerks, 50's/35's

4 Rounds for time of:
12/8 Calories, Air Bike
18m Dumbbell Lunge, 50's/35's
12 Knees-to-elbows

For time:
50 Ring Dips, strict
*Each time you...