Monster Mash

15-12-9 reps for time of:
Deadlifts, 315/205
Ring Muscle-ups

For time:
42 GHD sit-ups
21 Overhead Squats, 115/75
30 GHD Sit-ups
15 Overhead Squats, 115/75
18 GHD Sit-ups
9 Overhead Squats, 115/75

5 Rounds for time of:
24 Push-ups
12 Strict Pull-ups

*Rest 5 minutes between workouts.

Or, for a dumbbell only version…

3 Rounds for time of:
36 DB Deadlifts, 50's/35's
9 Ring Muscle-ups

For time:
42 GHD sit-ups
21 Dumbbell Thrusters, 50's/35's
30 GHD Sit-ups
15 Dumbbell Thrusters, 50's/35's
18 GHD Sit-ups
9 Dumbbell Thrusters, 50's/35's

5 Rounds for time...

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

"Elizabeth"
21-15-9 reps for time of:
Squat Cleans, 135/95
Ring Dips

CFG Open 12.1
Amrap 7 minutes of:
Burpees

*Rest 5 minutes between workouts.

Or, for a dumbbell only option...
3 Rounds for time of:
400m Run
21 Dumbbell Swings, 50/35
12 Pull-ups

3 Rounds for time of:
20 DB Squat Cleans, 50's/35's
15 Ring Dips

CFG Open 12.1
Amrap 7 minutes of:
Burpees

*Rest 5 minutes between workouts.

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

21-15-9 Reps for time of:
Handstand Push-ups
1-Arm Dumbbell Snatch, 50/35

3 Rounds for time of:
100m Dumbbell Farmer's Carry, 50's/35's
15 Dumbbell Thrusters, 50's/35's

5 Rounds for time of:
500m Row
12 Toes-to-bar
12 Dumbbell Burpees, 50's/35's

*Rest 5 minutes between workouts.
*Compare to 07.23.2018

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If you need...

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m Overhead Lunge, 115/75
25/18 Calories, Air Bike

15-12-9 reps for time of:
Power Clean, 185/135
Handstand Walk, meters

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Chest-to-bar Pull-ups
20 Ring Muscle-ups
10 Rope Climbs, 15 ft.

3 Rounds for time of:
15m DB Overhead Lunge, 50's/35's
25/18 Calories, Air Bike

3 Rounds for time of:
22 DB Power Clean, 50's/35's
12m Handstand Walk

*Rest 5 minutes between...

2 Rounds for time of:
25 Deadlifts, 225/155
25 Bar-facing Burpees

2 Rounds for time of:
20 Overhead Squats, 135/95
20 Bar-facing Burpees

2 Rounds for time of:
15 Push Jerks, 155/105
15 Bar-facing Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

2 Rounds for time of:
25 Deadlifts, 225/155
25 Bar-facing Burpees

2 Rounds for time of:
20 Overhead Squats, 135/95
20 Bar-facing Burpees

2 Rounds for time of:
15 Push Jerks, 155/105
15 Bar-facing Burpees

*Rest 5 minutes between workouts

*Want a 30-day...