12 Rounds for time of :
5 Deficit strict HSPU 25/45#
20 DB 1 arm hang C&J 35/50
Max cal rowing (During the 1 round)
Team of 3
*27min time cap
*P1=1R, P2=Max rowing, P3=rest
Cardio Conditioning
EMOM for 30min
10m shuttle run x 5 (total 100m)
10 / 12cals Erg
10 Plate G2O
Conditioning
24min AMRAP
20/30 Cals Row
10 Bar Facing Burpees
3 Power Cleans 115 / 165 (ad:135/185)
*Team of 3
*waterfall
“Core bomb“
Strength
Plate OH sit up
12reps x 4sets
Conditioning
4Rounds
1min MB Russian twist
1min Human table
1min Flutter kick
1min Toe touch
1min rest
“말달리자”
30-30 40-20 50-10 50-10
Band sprint
Deck squat tuck jump
Row
Crab walk
DB Box step up
Strength/Volume Work – 5 sets of:
4 Pause(2sec) Front Squats +
4 Alternating Front Rack Reverse Lunges
Conditioning
3 Rounds for time of:
10 DB Devils presses 35 / 50
20 DB Squats 35 / 50
*Timecap 12min
“너 죽고 나 살기”
20min AMRAP
20 Synchronized Burpee
30 WBS pass (벽에 던져서 파트너에게 패스)
40 Partner supported pistol
50 Leg raise (파트너가 다리 밀어주기)
*Team of 2
Skill
Power snatch on to plates
3reps x 7sets
Conditioning
For time;
100 Snatches 75 / 115
*Teams of 2
*Timecap 12min
Strength
Pendlay row 10reps x 4sets
Conditioning
9-15-21-15-9 For time;
KBS 24 / 32
Burpees
V-ups
“반짝이는 하체”
Strength
BB Bulgarian Lunge
7reps x 4sets
Conditioning
2min on 1min off 6R
50 SU or 50 DU
20 KBS
Max Jumping squat
