Monster Mash

3 Rounds for time of:
20 GHD sit-ups
20 Pull-ups
20 Thrusters, 45/35

21-15-9 reps for time of:
Power Clean, 135/95
Push Jerk, 135/95

4 Rounds for time of:
15/12 Calories, Assault Bike
15 Russian Kettlebell Swings, 70/53
15m Handstand Walk

*Rest 5 minutes between workouts.

"The Seven"
7 rounds for time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees to elbows
7 Deadlifts, 245/ 170
7 Burpees
7 Kettlebell swings, 70/53
7 Pull-ups

5 Rounds for time of:
15 Wall Ball Shots, 20/14
5 Bar Muscle-ups

For time:
60 Double-unders
30 Power Snatch, 75/55
60 Double-unders

*Rest 5 minutes between each

*First workout courtesy of CrossFit.com

For time:
1200m Run
15 Squat Cleans, 185/135
15 Push Jerks, 185/135
15 Ring Muscle-ups
1200m Run
12 Squat Cleans, 185/135
12 Push Jerks, 185/135
12 Ring Muscle-ups
1200m run
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-ups

4 Rounds for time of:
15 Burpees over the rower
15 Calories, rowing
15 Bench Press, 135/95

*Rest 5 minutes between workouts.
*1st & 2nd workouts courtesy of CrossFit.com

21-15-9 reps for time of:
Calories, Assault Bike
Thrusters, 95/65

AMRAP 10 minutes of:
200m Run
100m D-ball Carry, 100/70
5 D-ball Cleans, 100/70

2 Rounds for time of:
1 Mile run
10 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.