Monster Mash

For time:
1200m Run
15 Squat Cleans, 185/135
15 Push Jerks, 185/135
15 Ring Muscle-ups
1200m Run
12 Squat Cleans, 185/135
12 Push Jerks, 185/135
12 Ring Muscle-ups
1200m run
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-ups

4 Rounds for time of:
15 Burpees over the rower
15 Calories, rowing
15 Bench Press, 135/95

*Rest 5 minutes between workouts.
*1st & 2nd workouts courtesy of CrossFit.com

21-15-9 reps for time of:
Calories, Assault Bike
Thrusters, 95/65

AMRAP 10 minutes of:
200m Run
100m D-ball Carry, 100/70
5 D-ball Cleans, 100/70

2 Rounds for time of:
1 Mile run
10 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts, 185/135

AMRAP 7 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 155/105

AMRAP 9 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 115/80

*Rest 5 minutes between workouts.

21-15-9 reps for time of:
Dumbbell Burpee, 50's/35's
Handstand Push-up

3 Rounds for time of:
10 Hang Power Cleans, 155/105
50 Ft, Front Rack Lunge, 155/105
15 Chest-to-bar Pull-ups

3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Toes-to-bar

*Rest 5 minutes between workouts.