Monster Mash

3 Rounds for time of:
100 Ft, Front Rack Lunge 135/95
10 Clean & Jerks 135/95
5 Ring Muscle-ups

For time:
25 Deadlifts 225/155
25 Calories, Assault Bike

21-15-9 reps for time of:
L-sit Pull-up, strict
L-sit Ring Dips, strict

*Rest 5 minutes between workouts

AMRAP 7 minutes of:
7 Burpees, lateral
7 Thrusters 95/65
1 Rope Climb, 15 ft

AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts 275/185
5m Handstand Walk

AMRAP 7 minutes of:
12/9 Calories, Assault Bike
6 Hang Power Snatch 115/80
6 Overhead Squats 115/80

*Rest 5 minutes between workouts

2 Rounds for time of:
30/20 Calories, Assault Bike
3 Rope Climbs, 15ft

AMRAP 5 minutes of:
50 Double-unders
5 Clean & Jerks 135/95

3 Rounds for time of:
50 Abmat Sit-ups
50 ft Front Rack Lunge 155/105
50 ft Handstand Walk

*Rest 5 minutes between workouts

For time as a 2-person team:
80 Thrusters 115/80
80 Chest-to-bar Pull-ups
80 Squat Cleans 115/80
80 Burpee Box Jumps 24"/20"
80 Calories, Assault Bike

*Divide the reps between the 2 athletes as you choose, but all thrusters must be completed before moving on to C2B pull-ups, etc, etc.

4 Rounds for time of:
500m Row
15 Push Press 135/95

9-15-21-27 reps for time of:
Wall Ball Shot 20/14
Toes-to-bar

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups

*1st & 3rd workouts courtesy of CrossFit.com
*Rest 5 minutes between workouts