Monster Mash

9-6-3 reps for time of:
Squat Clean Thruster 155/105
Ring Muscle-ups

3 Rounds for time of:
50 ft Front Rack Lunge 155/105
15 Toes-to-bar
15 Kettle Bell Swings 70/53

For time:
150 Double-unders
75 Push Press 95/65

*Rest 5 minutes between workouts
*Repeat from 5-04-2015

AMRAP 10 minutes of:
2 Squat Cleans 245/170
4 L-sit Pull-ups
6 Handstand Push-ups

For time:
100 Air Squats
50 Push Jerks 135/95
100 Air Squats

For time:
500m row
400m run
30 Calories, Assault Bike

*At 15 minutes begin workout 2 & at 30 minutes begin workout 3.

AMRAP 15 minutes of:
5 Calories, Assault Bike
5m Handstand Walk
5 Toes-to-bar

4 Rounds for time of:
4 Clean & Jerks 205/145
4 Rope Climbs, 15 ft

3-6-9-12 reps for time of:
Power Snatch 135/95
Burpees, bar-facing

*Rest 5 minutes between workouts

For time:
12 Squat Clean 185/135
9 Thrusters 185/135
6 Clean & Jerks 185/135

7 Round for time of:
250m Row
5 Handstand Push-ups, strict

*Rest 5 minutes between workouts

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

3 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups

9-15-21 reps for time of:
Burpee, bar-facing
Toes-to-bar
Overhead Squat 115/80

*Rest 5 minutes between workouts