WOD for Monday 240401

THE PHANTOM MENACE

10:00 AMRAP

5 Bar Muscle Ups (scale to 15 pull-ups/pull-up variations)

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk

*Every 5ft = 1 Rep (lunge/Handstand Walk)

-OR-

AMRAP 10 Minutes @ 70% effort

5 Burpee Ring Muscle Ups

25 Crossover Singles

50ft Kettlebell Goblet Lunge (70/53)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort

60 Double Unders

15ft Handstand Walk

15 Kettlebell Swings (70/53)

15ft Handstand Walk

STRENGTH

15 min to practice one of the following:

Crossovers

Bar Muscle Ups

Handstand Walks

Ring Muscle Ups