Monster Mash

AMRAP 15 minutes of:
100 Double-under
50/35 Calories, Bike
25 Ring Dips

5 Rounds for time of:
5 Squat Clean Thruster, 115/75
5 Bar Muscle-ups

4 Rounds for time of:
400m Run
12 Dumbbell Burpees, 50's/35's
8 Handstand Push-ups, strict

*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".

AMRAP 10 minutes of:
7 Russian Kettlebell Swings, 70/53
6 Burpee Box Jump Overs, 24"/20"
5m Handstand Walk

21-15-9 reps for time of:
Power Clean, 95/65
Push Press, 95/65

3 Rounds for time:
35 Double-unders
7 Overhead Squats, 155/105
3 Rope Climbs, 15 ft.

*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".

2 Rounds for time of:
800m Run
20 Back Squat, 55% of 1RM
10 Ring Muscle-ups

3 Rounds for time of:
21 Wall Balls, 20/14
15 Chest-to-bar Pull-ups
9 Clean & Jerks, 135/95

AMRAP 6 minutes of:
6 Hang Squat Clean, 115/75
6 Burpee, bar-facing

*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".

2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees

2 Rounds for time of:
25 Pull-ups, strict 25
Handstand Push-ups, strict

2 Rounds for time:
40/30 Calories, Rowing
40 Push-ups, hand-release

*Rest 5 minutes between workouts.

"Nancy"
5 Rounds for time of:
400m run
15 Overhead Squats, 95/65

10 Rounds for time of:
10 Burpees
3 Ring Muscle-ups

For time:
30 Clean & Jerks, 155/105

*Rest 5 minutes between workouts.
Repeat from 05.21.2018

*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".