Monster Mash

9-15-21 reps for time of:
Burpee, bar-facing
Overhead Squat, 95/65

4 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike

3 Rounds for time of:
24 Wall Ball Shots, 20/14
12 Power Cleans, 155/105

*Rest 5 minutes between workouts.

3 Rounds for time of:
400m Run
20 Push-ups, hand release
20 Shoulder to Overhead, 115/80

3 Rounds for time of:
20 Calories, Rowing
20 GHD sit-ups

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

*Rest 5 minutes between workouts.

AMRAP 6 min of:
5 Ring Muscle-ups
4 Squat Snatch 155/105

AMRAP 7 min of:
35 Double-unders
11 Thrusters 75/55
7 Burpee Box Jumps 24/20

AMRAP 13 min of:
400m Run
30 Deadlifts 185/135
30m Handstand Walk
20 Kettlebell Swings 70/53
20 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts
*This is a repeat from 09.21.2015

For time as a 2-person team:
100 Push Jerks, 185/135
90 GHD Sit-ups
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Front Squats, 185/135
50 Burpees, bar-facing
40 Rope climbs, 15 ft.

*Divide the reps between the 2 people in any manner, however all push jerks must be completed before beginning the GHD sit-ups. All sit-ups must be completed before the ring dips, etc, etc. (No rack for the push jerks and front squats, unless necessary.)

4 Rounds for time of:
12 Handstand Push-ups, strict
3 Legless Rope Climbs, 15 ft.

3 Rounds for time of:
21 Calories, Rowing
15 Toes-to-bar
9 Burpees over the rower

For time:
300 double-unders
200 Air Squats
100 Push-ups, Hand-release

*Rest 5 minutes between workouts

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