Monster Mash

3 Rounds for time of:
18 Dumbbell Power Cleans
15 Dumbbell Front Squats
12 Dumbbell Push Jerks

For time:
800m Dumbbell Farmer's Carry
80 Push-ups
80 Abmat Sit-ups
8 Rope Climbs, 15 ft.

3 Rounds for time of:
400m run
20 Dumbbell Bench Press

*Rest 5 minutes between workouts.
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

2 Rounds for time of:
25m Handstand Walk
25 Burpees

2 Rounds for time of:
25 Thrusters, 95/65
25 Burpees, bar-facing

2 Rounds for time of:
25 Pull-ups, chest-to-bar
25 Burpees, to 6" above reach

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time as a 2-person team:
40 Clean & Jerks, 185/135
1 Mile Run
30 Clean & Jerks, 185/135
1 Mile Run
20 Clean & Jerks, 185/135
1 Mile Run
10 Clean & Jerks, 185/135

*The pair must run together, but may divide the CJ reps as they choose. Repeat 11.19.2018

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

AMRAP 7 minutes of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75

4 Rounds for time of:
400m run
7 Hang Squat Snatch, 60% of 1RM
3 Rope Climbs, 15 ft.

3 Rounds for time of:
20 Deadlifts, 135/95
15 Ring Dips, strict

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private facebook group and much more are available on our private track for only $10 a month. To learn more click on the tab marked...

5 Rounds for time of:
9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM

4 Rounds for time of:
400m Run
50 Double-unders
25 Hollow rocks

3 Rounds for time of:
15 Pull-ups
15 Hang Power Snatch, 95/65

*Rest 5 minutes between workouts.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private facebook group and much more are available on our private track for only $14 a month. To learn more click on the tab marked "Private Track".