"Monster Mash Mash-Up"

EQUIP: Bar (a: 115/85, i: 95/65, b: 65/45), KB (a: 70/53, i: 53/35, b: 35/18), Pull-Up Bar, GHD, Rings

WARM-UP:

*Active Stretch

*400m Run

*5 x Dive Bomber

*10 x V-Up

*15 x OHS (unloaded/ lightly loaded barbell)

*20 x Deadlift (unloaded/ lightly loaded barbell)

——————————-

“MONSTER MASH MASH-UP" (a Pat Sherwood Monster Mash changed up Erin-style)

For Time -

21-15-9 x 

Power Clean (a: 115/85, i: 95/65, b: 65/45)

Overhead Squat (a: 115/85, i: 95/65, b: 65/45)

Knees-2-Elbows

-no rest-

800m Run

-no rest-

100 ft. x Handstand Walk (sub: 10 Wall Walk)(Rx+: 100m HS Walk)

75 x Burpee

50 x Romanian Deadlift (a: 115/85, i: 95/65, b: 65/45)

25 x GHD Sit-Up (sub: 50 AbMat Sit-Up)

-no rest-

800m Run

-no rest-

4 Rounds -

10 x Push Press (a: 115/85, i: 95/65, b: 65/45)

10 x alt. KB Snatch (a: 70/53, i: 53/35, b: 35/18)

10 x Ring Dip

-no rest-

800m Run

DONE!!!