8.Aug.2017

A. 6min EMOM: 
min1 - 30sec ring rows @21X1
min2 - 30sec walking lunge steps 

B. 2 sets @high effort sustainable: 
3min AMRAP: 
20 russian kb swings (Heavy)
20 single unders
*rest/walk 2min
3min AMRAP: 
150m row
10 np burpees
*rest/walk 2min 

C1. 3x10alt SL/SA V-ups (tuck up or situp to scale)
C2. 3x30sec/side; side plank
C3. 3x16alt russian twists (db) 
*rest 60sec 

A. 6min EMOM: 
min1 - 3-5 ub bar muscle ups (*mod 30sec C2B pullups)
min2 - 30sec alt pistols (*mod alt jumping lunges)

B. 2 sets @high effort sustainable: 
3min AMRAP: 
20 russian kb swings (Heavy)
20 double unders
*rest/walk 2min
3min AMRAP: 
200m row
10 burpees
*rest/walk 2min 

C1. 3x10alt SL/SA V-ups
C2. 3x30sec/side; star plank
C3. 3x16alt russian twists (db) 
*rest 60sec