Monster Mash

For time:
21 Thrusters 95/65
400m run
21 Pull-ups
21 Overhead Squats
21 Pull-ups
400m run
21 Thrusters

5 Rounds for time:
25 Second L-sit
3 Clean & Jerks 205/145

9-6-3 Reps for time:
Hang Squat Snatch 135/95
Box Jump 30"/24"

*Rest 5 minutes between each workout.
*This is a repeat from July 21, 2014. Compare your old times.

21-15-9 reps for time:
L Pull-ups, strict
Handstand Push-ups, strict
Squat Clean 135/95

2 Rounds for time:
40m Overhead Lunge 115/75
40 GHD Sit-ups

4 Rounds for time:
400m run
20 Wall Ball Shots 20/14
10 Kettlebell Swings 70/53

*Rest 5 minutes between workouts

"DT"
5k Run
"DT"

For time:
400m run
45 Back Squats 115/75
400m run
30 Front Squats
400m run
15 Overhead Squats

For time:
11 Ring Muscle-ups
7 Squat Snatch at 85%
11 Ring Muscle-ups

"Grace"
For time:
30 Clean & Jerks 135/95

Rest 5 minutes between workouts.

21-15-9 reps of:
Power Clean 95/65
Thruster 95/65

AMRAP 10 minutes of:
1 Round of "Cindy"
3 Hang Power Snatch 135/95

For time:
30 Deadlifts 225/155
30 Calorie Row
30 Burpees Over Rower

*Rest 5 minutes between workouts.