Monster Mash

For time:
400m run
15 Ring Muscle-ups
800m run
12 Bar Muscle-ups
400m run
9 Rope Climbs, 15 ft

27-21-15-9 reps for time of:
Wallball Shot 20/14
Clean & Jerk 95/65

2 Rounds for time of:
100 ft, Handstand Walk
50 Abmat Sit-ups

*Rest 5 minutes between workouts

"Randy"
For time:
75 Power Snatch 75/55

3 Rounds of:
20 GHD sit-ups
10 Front Squats 185/135
5 Rope Climbs, 15 ft

4 Rounds of:
20 Calories, Row
15 Shoulder Press, 95/65

*Rest 5 minutes between workouts

For time:
50-40-30-20-10 reps, Air Squat
5-4-3-2-1 reps, Clean & Jerk 225/155

21-15-9 reps of:
Wallball Shot 20/14
Toes-to-bar
Handstand Push-up

For time:
1500m Row
1 Mile Run

*Rest 5 minutes between workouts

For time, as a 2-person team:
42 Thrusters 135/95
21 Ring Muscle-ups
36 Squat Snatch 135/95
18 Ring Muscle-ups
30 Thrusters
15 Ring Muscle-ups
24 Squat Snatch
12 Ring Muscle-ups
18 Thrusters
9 Ring Muscle-ups
12 Squat Snatch
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups

*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU's, then the 36 snatch, etc

5 Rounds for time of:
15 Kettlebell Swings 70/53
15 Burpees

2 Rounds for time of:
800m run
60 Air Squats
30 Pull-ups
15 Power Snatch 155/105

3 Rounds for time of:
75 Double-unders
200m Prowler Push, empty

*Rest 5 minutes between workouts
*First workout courtesy of CF Park city.
*Last workout courtesy of CF New England