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
Comments