EMOM 7 - 5 Negative pull ups —- 5 Wall Walks @ 5Set 2:00 rest between sets 100ft Double kettlebell overhead carry @ 3Set 1:00 rest between sets 1min. Top plank matrix @ 5set 1:00 rest between sets

260210 A. 5set 2 Clean + 1 Jerk (115-135lb) 리프팅 자주 안하니깐 무겁다ㅠ B. 3Round For Time 500m Row 30 T2B 15 HPC (95lb) (18:54) C. 3set 3 WW 40sec Hand Stand Hold 3 WW D. 3set 10 BB Row (65lb)

A:Single Power Clean Emom9 1-3) 235 4-6) 245-255 7-9) 275 B: Deadlift 3-3-3-3 ~375 C: 3Round 600m Row 10 Wall walk 15 Hang power clean (135) with 성코 보미 D: 5sets 4min Max Run (1000m Target) 2min Max Bike (뎀퍼 10고정) ✔️Done

로잉 10km 40:22 아무생각없이 길게 타고 나중에 끝내면 정말 개운 (다들 한번씩 추천. 손 물집 잡히니까 테이핑하고 잡는걸 추천) 나머지 incline bench press 185lb 6*4 set 165lb 8*3set 145lb 10*2set

Fortime: 50-40-30-20-10 WBS LBBJO(Step Down) 24:16 tempo Deadlift 2up 1top 2Down 1at bottom 3x3 405lb 4셋인데 3셋만함. Deficit Deadlift 1-2inch 15 245lb 15개 2번인데 1번만 진행.

Squat Clean + Split Jerk EMOM 10 1+1 @ 85lb - 95lb // RPE 8 Back Squat - Build to heavy 1x10 @ Empty Barbell 1x8 @ 65lb 1x6 @ 85lb 1x4 @ 105lb 1x3 @ 125lb 1x2 @ 145lb 1x1 @ 150lb

Every 1:20*5 2 Hang squat snatch 175lb EMom 35 -18 pull up -10 Devil press -18 cal row -10 Burpee box jump -Rest Then , 70Alt v up Rest 5min Fortime 30 back squat 285lb (Start Rack)

Emom 5 1 Snatch 175 Rest 2:00 Emom 5 1 Snatch 195 Rest 2:00 Emom 5 1 Snatch 205 1번 failㅠ Back Squat Build to a 1RM 400lb Emom 25 6 Rmu 8 Devilpress 15 cal Row 8 BBJ Rest