Monster Mash — Monster Mash

For time:
1000m Row
10 Rope Climbs, 15 ft
800m Run
8 Rope Climbs, 15 ft
60 GHD sit-ups
6 Rope Climbs, 15 ft
40 Calories, Assault Bike
4 Rope Climbs, 15 ft
20 Burpees
2 Rope Climbs, 15 ft

For time:
800m run
30 Shoulder Press 95/65
800m run
25 Push Press 135/95
800m run
20 Push Jerks 185/135

*Rest 10 minutes between workouts

*No rack unless necessary

For time:
40 Deadlifts 225/155
20 Hang Squat Snatch 135/95
10 Ring Muscle-ups
5 Rope Climbs, 15 ft

21-15-9 reps for time of:
Calories, Assault Bike
Handstand Walk, yards

5 Rounds for time of:
15 Wallball Shots 20/14
12 Power Cleans 95/65
9 Burpees, lateral over bar

*Rest 5 minutes between workouts.

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