Monster Mash

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...

5 Rounds for time of:
75 Double-unders
15 Overhead Squats, 95/65
5 Bar Muscle-ups

3 Rounds for time of:
500m row
15 Bench Press, Bodyweight

2 Rounds for time of:
30 Kettlebell Swings, 53/35
25 Toes-to-bar
20 Burpee Box Jump Overs, 24'/20"

*Rest 5 minutes between workouts


Or, for a dumbbell version…

5 Rounds for time of:
75 Double-unders
8 R-arm OH DB Squats, 50/35
8 L-arm OH DB Squats, 50/35
5 Bar Muscle-ups

3 Rounds for time of:
500m row
25 DB Bench Press, 50's/35's

2 Rounds for time of:

For time:
50 Medicine Ball Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Cleans, 20/14

3 Rounds for time of:
100m Dumbbell Farmer's Carry
15 Knees-to-elbows
15m Handstand Walk

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Ring Dips
Box Jumps, 30"/24"

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


Or, for a dumbbell version…

For time:
25 DB Squat Cleans
50 DB Push Jerks
25 DB Squat Cleans

3 Rounds for time of:
100m Dumbbell Farmer's Carry,
15 Knees-to-elbows
15m Handstand Walk

21-15-9 reps...

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

5 Rounds for time of:
15 Bar-facing Burpees
1 L-sit Rope Climb, 15 ft.

21-15-9 reps for time of:
Kettlebell Swings, 70/53
Calories, Air bike

*Rest 5 minutes between workouts


Or, for a dumbbell version…

For time:
50 DB Deadlifts, 50's/35's
40 Front Squats, 50's/35's
30 Squat Snatch, 50/35

5 Rounds for time of:
15 DB-facing Burpees
1 L-sit Rope Climb, 15 ft.

21-15-9 reps for time of:
DB Swings, 50/35
Calories, Air bike (or 200m Shuttle run)