[ 아차산 ]

5 Rounds

AMRAP : 3 MIN

6 V up
8 DB Hang Clean and Jerk, alternating ( 50/35 )
10 Box Jump over, step down ( 24/20 )

Rest 1 MIN

A : 무게 자유
B : Knee touch, 높이 자유
C : 상담

[ 압구정 ]

4 Rounds

As many reps as possible in 3 minutes :

21 Sit up
15 Box Jump over ( 24/20 )
9 Squat Clean ( 135/85 )
Max reps Toes to bar

Rest 3 minutes

A : ( 115/75 )
B : 높이 자유, Knee raise
C : 상담

[ 잠실 ]

For time of :

1000 Run
200 Row
800 Run
400 Row
600 Run
600 Row
400 Run
800 Row
200 Run
1000 Row

Scale : 800/200 - 600/400 - 400/600 - 200/800

[ 수원 ]

Team of 2

2 Sets

EMOM : 18 MIN

1 : Ski
2 : Burpee Broad Jump
3 : Row
4 : Sled Push
5 : Wall Ball Shot ( 14/8 )
6 : Bike

Rest 5 minutes

Scale : 상담