22.Aug.2017

A. 6min EMOM: 
min1 - 6 jumping chest to bar pullups
min2 - 6 box step ups  

B. 7 rounds for time: 
8 np burpees
10 russian kb swings
(Heavy) 
*9min time cap 

C1. 3x20-30sec/side; star plank
C2. 3x20alt russian twists (w/db or bumper plate)
*rest 30sec 

A. 6min EMOM: 
min1 - 2-5 ub ring muscle ups (*Mod; 5-7 C2B pullups)
min2 - 5 box jumps (80% of max)

B. 7 rounds for time: 
10 burpees
10 russian kb swings (Heavy) 
*9min time cap 

C1. 3x20-30sec/side; star plank
C2. 3x20alt russian twists (w/db or bumper plate)
*rest 30sec