Mayhem Affiliate 09/11/2023


1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
3 sets:
5 Kip Swings
3 Low Ring Transitions
5 Pike Push Ups
5 Russian Kettlebell Swings (light)

2. Workout Prep
3 sets:
1 Muscle Up
2 Handstand Push Ups
3 Kettlebell Swings (build in weight)

Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.


Freedom (RX’d)
20 min AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
(KG conv: 32/24 KB)

20 min AMRAP
2 Bar Muscle Ups (Or 6 Chest to Bars)
4 Handstand Push ups
8 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)

20 min AMRAP
2 Jumping Pull Ups
4 Push ups
8 Russian Kettlebell Swings (moderate)

  • Target number of Rounds: 14+ Rounds
  • Minimum number of Rounds before scaling: 10 rounds
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>

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