Monster Mash

For time:
1 Mile Run
50 Wall Ball Shots 20/14
50 Pull-ups
50 Burpees
100/70 Calories, Assault Bike
50 Burpees
50 Pull-ups
50 Wall Ball Shots 20/14
1 Mile Run

For time:
9 Rope Climbs, 15 ft
12 Ring Muscle-ups
15 Bar Muscle-ups

AMRAP 8 minutes of:
40 Double-unders
4 Squat Snatch 115/80
4 Burpees, bar-facing

3 Rounds for time of:
35 Wall Balls, 20/14
7 Clean & Jerks 165/110

*Rest 5 minutes between workouts
*Repeat from 02.01.2016

In a 10 minute window:
1 RM Snatch

4 Rounds for time of:
400m run
15 Wall Balls 20/14
15 Pull-ups

21-15-9 reps for time of:
Calories, Rowing
Deficit Handstand Push-ups 4"/2"

*Rest 5 minutes between workouts

For time:
15 Clean & Jerks 135/95
30/20 Calories, Assault Bike
15 Clean & Jerks 135/95

3 Rounds for time of:
75 Ft Front Rack Lunge 135/95
50 Double-unders
25 Push-ups

2 Rounds for time of:
800m run
400m Farmer's Carry 50's/35's
20 Toes-to-bar

*Rest 5 minutes between workouts

*Farmer's carry is done with two 50-pound dumbbells for men & two 35-pound dumbbells for women

"Isabel"
For time:
30 Squat Snatch 135/95

4 Rounds for time of:
20 GHD Sit-ups
7 Ring Muscle-ups

3 Rounds for time of:
25/20 Calorie Row
15 Burpees, Bar-facing
10 Front Squats 165/110

*Rest 5 minutes between workouts