6 Set ( Every set 5:00 )

Odd Set ( 1, 3, 5 )

400 Run

15 DB Walking Lunge ( 35/25 )

Max Row ( Cal )

Even Set ( 2, 4, 6 )

400 Run

15 Wall Ball Shot ( 14/10 )

Max Row ( Cal )

Every Set Rest 1 minute

Scale : 무게 자유

AMRAP : 15 MIN

10 Toes to bar

10 Dumbbell Snatch ( 50/35 )

10 Box Jump step down ( 24/20 )

A : 무게 자유

B : Knee raise, 높이 자유

C : 상담

As many rounds as possible in 16 minutes :

10 Dumbbell Squat Snatch ( 50/35 )

15 Sit up

30 Double under

A : 무게 자유

B : n DU or 50 SU

C : 상담

AMRAP : 15 MIN

5 Hang Squat Clean ( 155/105 )

5 Ring Dip

50 Double under

A : ( 115/75 ) 이상, Bar Dip

B : 무게 자유, 8 DB Bench Press, 20 DU

C : 상담

1.

Push Jerk

1 - 1 -1 - 1 - 1

2.

AMRAP : 10 MIN

10 Push Jerk ( 115/75 )

10 Chest to bar

A : 무게 자유, Pull up

B : Band Assist

C : 상담