WOD A

for reps of :

in 4 min. :
500m ski
max wbs (9/6kg)

rest 2 min.

in 4 min. :

400m run
max distance db farmers lunge (22.5/16kg)

rest 2 min.

in 4 min. :
30 cal.bike
max devil press (22.5/15kg)

WOD B

amrap in15 min. of :

5 pull up
10 burpee
15 kbs (24/16kg)

WOD A

amrap in 15 min. of :

5 bar muscle up
10 shspu
15 box jump over

WOD B

6 rounds for time of :

35 double under
10 thruster (43/30kg)

WOD A

for time of :

45 burpee over bar
45 thruster (43/30 kg)
45 burpee over bar

WOD B

for time of :

50 plate g2o (20/15kg)
50 jumping mt.climber
50 step plate overhead waking lunge (20/15kg)
50 flutter kick (네발하나)
50 cal.ski

WOD A

2 rounds for time of :

750m row
75 wbs (9/6kg)
30 shuttle run (7.5m 왕복)
75 kbs (24/16kg)

WOD B

30-20-10 reps for time of :

one arm devil press (20/12.5kg)
db box step over (20/12.5kg)

WOD A

amrap in 8 min. of :

8 deficit hspu (20/15 plate )
4 hang squat clean (80/55kg)

WOD B

2 rounds for reps of :

2 min. cal.row
2 min. shuttle run
2 min. cal.ski
2 min. rest