Monster Mash

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.

AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts, 185/135

AMRAP 7 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 155/105

AMRAP 9 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 115/80

*Rest 5 minutes between workouts.

21-15-9 reps for time of:
Dumbbell Burpee, 50's/35's
Handstand Push-up

3 Rounds for time of:
10 Hang Power Cleans, 155/105
50 Ft, Front Rack Lunge, 155/105
15 Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Toes-to-bar

*Rest 5 minutes between workouts.

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.