August 26, 2016


10min Gym skills: C2B practice w burpee efficiency


8min EMOM challenge:

RX- min 1: 2 C2B 2 BURPEE

min 2: 4-4

min 3: 6-6

min 4: 8-8 .....


Scale: PU + burpee min

1: 1-1

min 2: 2-2



E2min a ascending ladder until failure

5ea heavy DB snatch

5 x box jump overs

5 plyo push ups


then: 7 DBS + 7 BJO + 7PPU 

then: 9-9-9...

14min cut off RX: high box


Big Kahuna:

Bar Muscle up: EMOM 6 RX 5-8 + scale banded 1-3

3min rest then: EMOM 6 strict HSPU RX 10-12 scale head mat 6-8


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