Monster Mash

12-9-6 reps for time of:
Thruster, 135/95
Bar Muscle-up

12-9-6 reps for time of:
Thruster, 115/75
Chest-to-bar Pull-ups

12-9-6 reps for time of:
Dumbbell Thruster, 50's/35's
Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
12 Dumbbell Thruster, 50's/35's
9 Bar Muscle-up

3 Rounds for time of:
10 Dumbbell Thruster, 50's/35's
9 Chest-to-bar Pull-ups

For time:
1 Mile Run
"DT"
1 Mile Run
"Grace"
1 Mile Run

Or, for a Dumbbell version...

For time:
1 Mile Run
immediately into...
5 rounds for time of:
18 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
immediately into...
1 Mile Run
immediately into...
40 Dumbbell Clean & Jerks
immediately into...
1 Mile Run

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Hang Power Cleans, 155/105

3 Rounds for time of:
21 Box Jumps, 24"/20"
18 Toes-to-bar
15 Power Snatch, 95/65

6 Rounds for time of:
30 Push-ups
1 L-sit Rope Climb, 15 ft.

Rope climb begins seated on floor.
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Wallball Shots, 20/14
20...

9-15-21 reps for time of:
Thrusters, 95/65
Burpees over Bar, lateral

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

9-15-21 reps for time of:
Burpees
Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

9-15-21 reps for time of:
Dumbbell Thrusters, 50's/35's
Burpees over Dumbbell, lateral

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

9-15-21...

21-15-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75

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

For time:
5k run

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

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

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

For time:
5k run