20 Minute AMRAP

5 Muscle Ups

10 Back Rack Lunges (135/85)

30 Double Unders

*Back Rack Lunges can be scaled to Front Rack or KB Lunges if athlete cannot safely get bar on and off back.


A good day to work on double unders as the number is low.  Muscle ups should be scaled appropriately if you do not have them; if you can do them but struggle at times, this is a good day to lower the number of reps – spend no more than 1:00 there in your first few rounds.  Don’t underestimate how much all those back rack lunges will tax your midline.

-Coach Dallas