WOD
[A] ‘The Ghost’
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

[COMPETITION TRAINING]
[B] AMRAP 7 mins
15m Handstand Walk
10 Alternating Pistols
5 Bar Muscle Ups

[C] Cover as much distance as possible in 5 mins:
Hand over hand sled pull 85kg (60kg)

 Photo Credit: Jay Clark

Photo Credit: Jay Clark