WOD A

'깨비'

for time of :

2019m row
then,
29 power clean (60/42kg)
29 c2b
29 power snatch (45/32kg)
29 box jump over
29 thruster (45/32kg)
29 bar facing burpee

* 29m bear crawl after each movement

WOD B

amrap in 20 min. of :

20 alternating db snatch (20/12.5kg)
20 jumping mt.climber
20 db goblet squat (20/12.5kg)
20 side jump

WOD A

40-30-20-10 reps for time of:

cal.ski
alternating db snatch (22.5/15kg)
one arm db ohwl (22.5/15kg)

WOD B

5 rounds for time of :

15 hang power clean (50/35kg)
15 burpee

WOD

'6.25'

6 rounds for time of :

25 wbs (9/6kg)
25 mt.climber (한발하나)
25 kbs (24/16kg)
25 sit up
25 box jump
25 double under

WOD A

3 rounds for time of :

400m run
15 thruster (50/35kg)
7 muscle up

WOD B

40-30-20-10 reps for time of :

cal.row
double db box step up (22.5/15kg)

WOD A

for time of :

50 cal.bike
50 lateral burpee box jump over
50 cal.row

WOD B

amrap in 10 min. of:

10 deadlift (70/50kg)
10 pull up