WOD A

amrap in 4 min. :
21 cal.bike
15 power snatch (50/35kg)
max wall walk

rest 2 min.

amrap in 4 min. :
21 cal.row
15 power snatch (50/35kg)
max wall walk

rest 2 min.

amrap in 4 min. :
21 cal.ski
15 power snatch (50/35kg)
max wall walk

WOD B

amrap in 15 min. of :

3-6-9-12-15-18-21- - -

pike push up
sit up
jumping squat

WOD A

5 rounds for time of :

60 double under
30 ghd sit up
10 bar muscle up

WOD B

5 rounds for time of :

10 devil press (17.5/10kg)
10 db box step o6 (17.5/10kg)

WOD A

for time of :

30 front rack lunge (60/42kg)
30 c&j (60/42kg)
브레이크시 15 burpee over bar

WOD B

amrap in 29 min. of :

15 wbs (9/6kg)
15 kbs (24/16kg)

WOD A

5 rounds for reps of :

1 min. ski
1 min. alternateing db hang snatch (22.5/15kg)
1 min. box jump over
1 min. deficit push up (20/15 plate)

WOD B

6 rounds for time of :

15 front squat (43/30kg)
15 sdhp (43/30kg)
15 sit up

WOD A

5 rounds for time of :

12 deadlift (70/50kg)
9 hang power snatch (70/50kg)
6 ohs (70/50kg)

WOD B

27-21-15-9 reps for time of :

cal.row
push press (43/30kg)
box jump over