A: Snatch High Pull + 1 Hang Power snatch + 1 Power Snatch x8sets (145~175) B: Heavy Rope Climb (Leg Less) x4 (45.45.70.70) Fortime: 30cal Ski 20 BBJO 20 TTB 30cal Ski 15 BBJO 10 BMU = 8:59 C: Emom20 1-10) Dual DB Shoulder Press 11-20) Dual DB Curl D: 8:00 x 3sets 800m Run 50cal Bike Reg 6:44/6:51/6:53