260220 A. 5 Box Squat * 5set (185-185-195-205-205) B. Every 2:00 * 6set 2 Snatch Deadlift 2 Hang Snatch Pull 1 Power Snatch 1 Overhead Squat (85-100lb) C. 5Round For Time 16 cal Row 10 Hang Power Snatch (65lb) (9:21) D. 30min Bike Erg

4sets 50ft Dual DB Overhead Walking Lunge 22.5kg Front Squat 5x3 265lbx2 275lbx3 Every 2:30 x4sets 12 Bench press 115lb Skill 2sets 5RMU 500m SKI 25 GHD Rest 2:30 25GHD 500m SKI 5RMU Rest 2:30 코어 털리고 링머 안됨 메모..

20min jog every 5:00 × 5sets 800M Run(무동력 트레드밀) 3:20~28(4:10~20pace) 달리기는 왜맨날 리셋이냐

10km Run(62min)

A. 러닝머신 60분 B. Box Squat * 4Set 8(225)-5(245)-5(285)-5(285) C. Power Snatch 3 * 2Set (165lb) 3 * 2Set (175lb) 2 * 2Set (185lb) D. EMOM 40 - 18Cal Row - 12 WBS + 6 Burpee Box Jump Over(Lateral) - 8 Shuttle Run - Rest 28분까지하고 실패 ㅠ E. 5k Run 4:29 씬스 점점 아프다 망했다 ㅎ

3km Run Rest 15min Amrap 8 30 Thruster- 135lb 60 Toes to bar Max Bar Facing Burpee (27rep) Rest 2min Amrap 8 25 clean - 165lb 50 Toes to bar Max Bar Facing Burpee (1rep) Rest 2min Amrap 8 30Dead Lift -255lb 40 Toes to bar Max Bar Facing Burpee (27rep) Rest 2min 40 Alt.V-up 몸무게가 약 4키로 찌고 움직이니 정말 힘들다

오전 3km Run 오후 For time Team of 2 50 WallWalk 100 DB Sntach 150 Box Jump Over Every 2:00 = 12 Synchro Burpee 0:00 = 12 Synchro Burpee Tempo push up 30*3 set incline bench Press 10*1 (125)- 10*1(145)- 8*1 (165) -6*1 (185) 4*1(205) 6*1 (185) - 8*1 (165)- 10*1(145)- 20*1 (125) Top- drop set