Monster Mash.


A) do the programming you missed.


Ideally do this session with some space in between your class workout session. Definitely eat something and recover a bit even if you can’t do two distinct training sessions.

A) run 400 m+15 HE+15 GHDSU+1 min rest x 3

B) 5×3 muscle up with 4 second decent 
5×3 muscle up with 3 second decent 

5×3 muscle up with a pause at both dip positions

C) 10 rounds

Run 100′

1 legless rope climb


a)100 double-unders

75-calorie row

50 dumbbell step-ups

Men 45 lb db @ 24″                   women 30 lb @ 20″

B) front squat 5×5 @80-90% of squat clean Max 

C) 10 min EMOM 

Muscle ups. Athletes choose the most challenging rep count that you can maintain.


a) 3×1000 m at 2k pace. Active rest 50m walk+100m quick jog+50 m walk

b) Sots Press(front rack)                 5×5 climbing

C) filthy 30


knees to elbows for toes to jumping pull-ups for pull-ups                             35/25 KB swing for 53/35

(same as filthy 50, just 30 reps.)