Monster Mash

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

4 Rounds for time of:
12 Toes to bar
12 Push Jerks 135/95
12 Box Jumps 24"/20"

"SQT"
3 Rounds for time of:
10 Ground to Overhead 95/65
200yd Shuttle Run (50yd x 4)

*Rest 5 minutes between workouts

3 Rounds for time of:
15 Power Cleans115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders

For time: 5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Power Snatch 115/80
Toes-to-bar
Box Jump 24/20

For time:
80 Wall Balls 20/14
800m run

3 Rounds for time of:
20/15 Calories, Assault Bike
15 Pull-ups
10 Deadlifts 255/175

*Rest 5 minutes between workouts

12-9-6 reps for time of:
Clean & Jerks 155/105
Ring Muscle-ups

2 Rounds for time of:
30 Calorie Row
30m Handstand Walk

3 Rounds for time of:
400m Run
4 Front Squats, 205/145
40 Double-unders

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Thruster 135/95
Pull-up, strict

3 Rounds for time of:
400m run
20 Push-ups
20 Overhead Squats 95/65

30-25-20 reps for time of:
GHD Sit-up
Calories, Rower

*Rest 5 minutes between workouts