Treadmil Run 2km 13:30 Rest 2:00 1km 5:30 Rest 2:00 1km 5:50 Rest 2:00 1km 7:20 4sets 2.2 Strict Press 135lb 15 Incline Dumbbell Bench Press 7-8 10kg Rest 2:00 4sets 7 weighted Strict Pull Ups 월볼 14lb Rest 20sec 5 Strict Pull Ups Rest 2:30 Between Sets Metcon 3sets AMRAP 5:00 1000m Row 10 Power Snatch 115lb Max Chest to Bar Rest 3:00 12-18-10