Monster Mash

15 Rounds for time of:
4 L-sit Pull-ups
200m Run
1 Clean & Jerk, 225/155

Amrap 10 minutes of:
10 Russian Kettlebell Swings, 70/53
10 Burpee Box Jump Overs, 24"/20"

For time:
50 GHD Sit-ups
35m Front Rack Lunge, 135/95
20 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

15 Rounds for time of:
4 L-sit Pull-ups
200m Run
3 Dumbbell Clean & Jerks, 50's/35's

Amrap 10 minutes of:
10 Russian Kettlebell Swings, 70/53
10 Burpee Box Jump Overs, 24"/20"

For time:
50 GHD Sit-ups
50m Dumbbell Front...

3 Rounds for time of:
400m Run
30 Wallball Shots, 20/14
15 Deadlifts, 225/155

Amrap 16 minutes of:
600m Air Bike
6 Ring Muscle-ups
600m Air Bike
6m Handstand Walk

2 Rounds for time of:
100 Heavy Rope Single-unders
20 Toes-to-bar
100m Farmer's Carry, 50's/35's

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
30 Wallball Shots, 20/14
30 Dumbbell Deadlifts, 50's/35's

Amrap 16 minutes of:
600m Air Bike
6 Ring Muscle-ups
600m Air Bike
6m Handstand Walk

2 Rounds for time of:
100 Heavy...

21-15-9 reps for time of:
Dumbbell Thrusters, 50's/35's
Burpees

21-15-9 reps for time of:
Pull-ups
Burpees

21-15-9 reps for time of:
Air Bike, Calories
Burpees

*Rest 5 minutes between workouts.

3 Round for time of:
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups
9/6 Calories, Air Bike

21-15-9 reps for time of:
Deadstop Deadlift, 225/155
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
20 Burpees

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Round for time of:
15 Dumbbell Thrusters, 50's/35's
12 Chest-to-bar Pull-ups
9/6 Calories, Air Bike

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Strict Handstand Push-ups

3 Rounds for time of:
100 Double-unders
20 Burpees

*Rest 5 minutes between workouts.

*Want a 30-day...

5-3-1 reps for time:
Clean & Jerk, 225/155
*400m run after each set

5-3-1 reps for time:
Squat Snatch, 185/135
*400m run after each set

50-35-20 reps for time of:
Pull-ups
*400m run after each set

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

20-15-10 reps for time:
Dumbbell Clean & Jerk, 50's/35's
*400m run after each set

18-14-10 reps for time:
Dumbbell Squat Snatch, 50/35
*400m run after each set

50-35-20 reps for time of:
Pull-ups
*400m run after each set

*Rest 5 minutes between workouts.

*Want...