A.
Active Recovery
– SMR / Stretches

B.
3 sets of :
– 30 Pike Leg Lifts over DB
– 10 Single Arm DB Row (Each)
– 30’s Hollow Rock Hold
– 10 DB Pullovers
– 15 Hollow Rock
* Rest as needed between sets
* Record : DB 무게

A.
Emom 9 minutes
1 min, 45’s Row
2 min, 3 sets of ” Inchworm to 3 Push ups”
3 min, 12 Russian Kettlebell Swings

B.
Skill / Practice
– Medicine Ball Clean

C.
Amrap 15 minutes
– Row 2,000m
Max rounds of :
– 15 Push ups
– 12 Kettlebell Swings 24/16kg
– 9 Medicine Ball Clean 20/14lb

A.
3 sets of :
– 20’s Full Plank Hold
– 20 Forward Jack
– 10’s Dead Hang Hold + 5 Scapular Pull ups
– 5 Muscle Snatch

B.
Skill / Practice
– Bar Muscle ups

C.
“Open 16.3”
Amrap 7 minutes
– 10 Power Snatch 75/55lb
– 3 Bar Muscle ups

A.
3 sets of :
– 20’s Hollow Rock Hold
– 6/6 World’s Greatest Stretch (Each)
– 12 Toe Touches w/ Pike Position
– 6 Z-Press

B.
Skill / Practice
– Handstand Push ups

C.
Amrap 12 minutes
– 16 steps, Lunges
– 8 Burpees
– 16 steps, Lunges
– 8 Handstand Push ups

A.
3 sets of :
– 9/6 Cal Legless Row
– 6/6 World’s Greatest Stretch (Each)
– 12/9 Cal Row
– 9 Squats

B.
Skill / Practice
– Wallball

C.
Amrap 15 minutes
– 15/12 Cal Row
– 15 Wallball 20/14lb

A.
3 sets of :
– 10’s Hollow Rock Hold
– 10 Toe Touches
– 10 SA Russian Twist w/ DB
– 10 Toe Touches w/ Pike Position
– 5/5 SA DB Push Press
– 10 Lateral DB Hops

B.
Skill / Practice
– DB Snatch

C.
Amrap 10 minutes
– 15 Box Jumps 24/20inch
– 12 DB Snatch 70/50lb
– 9 Toes to bar

A.
Active Recovery
– SMR / Stretches

B.
4 sets of :
– 5/5 SA Bottom up KB Press (Each)
– 1:00 Overhead Barbell Hold
– 15 Unbroken Pull ups
* Rest 1:30 between sets
* Record : KB & 바벨 무게

​

A.
3 sets of :
– 12/9 Cal Row
– 6 World’s Greatest Stretch (Each)
– 3 SA DB Overhead Lunge (Each)
– 9 V ups

B.
Skill / Practice
– Devil Press

C.
Amrap 16 minutes
– 18/14 Cal Row
– 12 Steps, DB Front Rack Lunges 50/35lb
– 6 Devil Press 50/35lb

A.
3 sets of :
– 20’s Full Plank Hold
– 9 Back Extensions
– 12 Toe Touches w/ Pike Position
– 6 Scapular Pull ups
– 3 Deadlift + 3 Hang Muscle Clean + 3 Push Press

B.
Skill / Practice
– Hang Power Clean / Push Jerk

C.
Amrap 9 minutes
– 7 Hang Power Clean 155/105lb
– 5 Push Jerk 155/105lb
– 3 Bar Muscle ups

​

A.
3 sets of :
– 20’s Wall Sit Hold
– 12 steps, Lunges
– 8 Shoulder Touches
– 4 Plank Push ups

B.
Skill / Practice
– Medicine Ball Clean

C.
Amrap 12 minutes
– 5 Handstand Push ups
– 10 Push ups
– 15 Medicine Ball Clean 20/14lb

A.
3 sets of :
– 30’s Elbow Plank Hold
– 15’s Straight Arm Side Plank (Each)
– 9 Hip Bridge
– 7 Box Push ups
– 5 Box Jump & Step Downs

B.
Skill / Practice
– Kettlebell Swings

C.
Amrap 12 minutes
– 21 Kettlebell Swings 24/16kg
– 15 Push ups
– 9 Burpee Box Jump 24/20inch

​

A.
3 sets of :
– 5 Inchworm to Hollow Back
– 5 World’s Greatest Stretch (Each)
– 5 DB(2) Press
– 5 Deck Squats
– 5 Strict Pull ups

B.
Skill / Practice
– Pistols

C.
Amrap 12 minutes
– 4 Strict Handstand Push ups
– 8 Chest to bar
– 12 Pistols

A.
Active Recovery
– SMR / Stretches

B.
4 sets of :
– 10 Bent Over Barbell Row
– 1:00 Deadlift Hold (No Hook Grip)
– 15 Hand-Release Push ups
* Rest as needed between sets
* Record : Barbell Weight

A.
3 sets of :
– 1:00 Row (Easy)
– 7 Vertical Jump
– 5 Inchworm to Hollow Back
– 3 Kettlebell Windmill (Each)

B.
Skill / Practice
– Push Press / Push Jerk

C.
Amrap 10 minutes
– Row 15/12 Cal
– 9 Shoulder to Overhead 135/95lb

A.
3 sets of :
– 20’s Full Plank Hold
– 15’s Deadhang Hold
– 10 Toe Touches w/ Pike Position
– 5 Straight Leg Sit ups
– 5 Muscle Clean

B.
Skill / Practice
– Power Clean

C.
Amrap 9 minutes
3-6-9-12-15 … reps,
– Power Clean 185/125lb
– Toes to bar

A.
3 sets of :
– 20’s Hollow Rock Hold
– 10 Floor Swimming
– 5 Single Arm DB Press w/ Lunge Position
– 5 Deck Squat

B.
Skill / Practice
– DB Snatch

C.
Amrap 12 minutes
– 60 Wallball 20/14lb
– 30 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch

A.
3 sets of :
– 10 V ups or Tuck ups
– 10’s Hollow Rock Hold
– 5/5 World’s Greatest Stretch
– 10 DB(2) Row
– 5 Jumping Squats

B.
Skill / Practice
– Toes to bar / Burpee Pull ups

C.
Amrap 12 minutes
– 6 DB(2) Front Squats 50/35lb
– 8 Toes to bar
– 10 steps, DB Front Rack Lunges 50/35lb
– 12 Burpees

A.
Emom 6 minutes
Odd, 50’s Easy Row
Even, 15 Recovery Sqauats

B.
Skill / Practice
– Wallball

C.
Amrap 21 minutes
– Max Meter Row
* Every 3:00 Perform 20 Wallball 20/14lb
* Start w/ Row
* WB (3 / 6 / 9 / 12 / 15 / 18 mintues)

A.
3 sets of :
– 20’s Full Plank Hold
– 7 Arch Rock
– 5/5 World’s Greatest Stretch
– 3/3 SA DB Thruster

B.
Skill / Practice
– Bar Muscle ups

C.
Amrap 12 minutes
– 8 DB Thruster 50/35lb
– 4 Bar Muscle ups
– 32 Double Unders

A.
3 sets of :
– 20’s Hollow Rock Hold w/ Barbell Press Hold
– 10 Toe Touches w/ Pike Position
– 5 Deadlift
– 5 Hang Muscle Clean
– 5 Shoulder Press

B.
Skill / Practice
– Hang Power Clean / Shoulder to Overhead

C.
Amrap 9 minutes
– 7 Deadlift 185/125lb
– 5 Hang Power Clean 185/125lb
– 3 Shoulder to Overhead 185/125lb

A.
3 sets of :
– 20’s Hollow Rock Hold
– 15 Banded Lat Pulldowns
– 10 Seated DB(2) Arnold Press
– 5 Strict Pull ups

B.
Skill / Practice
– Handstand Push ups

C.
Amrap 15 minutes
– 5 Chest to bar
– 10 Handstand Push ups
– 15 Box Jumps 24/20inch

A.
3 sets of :
– 30’s Full Plank Hold
– 10 Toe Touches w/ Pike Position
– 5/5 World’s Greatest Stretch
– 5 Good Mornings w/ Empty Barbell
– 5 Behind Neck Push Press (Narrow Grip)

B.
Skill / Practice
– Deadlift

C.
Amrap 7 minutes
1-2-3-4-5-6 … reps
– Deadlift 275/185lb
* 7 Handstand Push ups between rounds

​

A.
3 sets of :
– 20’s Hollow Rock Hold
– 9 Hip Bridges
– 3/3 Single Arm KB Turkish Sit ups
– 9 Russian Kettlebell Swings
– 3 Strict Pull ups

B.
Skill / Practice
– Muscle ups

C.
Amrap 12 minutes
– 9 Kettlebell Swings 24/16kg
– 6 Burpees
– 3 Muscle ups

​

A.
Active Recovery
– SMR / Stretches

B.
4 sets of :
– 15 DB(2) Shoulder Press
– 15 Banded Lat Pulldowns
– 30m KB(2) Farmers Carry @ Heavy
* Record : DB / KB

A.
3 sets of :
– 20’s Elbow Plank Hold
– 15’s Straight Arm Side Plank (Each)
– 10 Banded Good Mornings
– 5 Seated Broad Jump
– 5/5 SA DB Push Press

B.
Skill / Practice
– DB Snatch

C.
Amrap 9 minutes
– 12 DB Snatch 70/50lb
– 6 Burpee Box Jump Overs 30/24inch

A.
3 sets of :
– 20’s Full Plank Hold
– 7 Dead Hang to Active Shoulder
– 5/5 World’s Greatest Stretch
– 3 Kang Squat w/ Barbell

B.
Skill / Practice
– Power Snatch

C.
3 rounds
( 2 min On / 2 min Off )
– 20 Wallball 20/14lb
– 15 Toes to bar
– Max Power Snatch 75/55lb

A.
3 sets of :
– 1 min, Easy Row
– 20’s Hollow Rock Hold
– 10 Toe Touches w/ Pike Position
– 10 DB(2) Row

B.
Skill / Practice
– Strict Pull ups

C.
Amrap 12 minutes
– 4 Strict Pull ups
– 8 Hand-Release Push ups
– 12/10 Cal Row

A.
3 sets of :
– 20’s Elbow Plank Hold
– 15’s Straight Arm Side Plank (Each)
– 10 steps Lunge
– 5 DB Burpees

B.
Skill / Practice
– DB(2) Box Step Overs

C.
For time / Until 75 DB(2) Box Step Overs
( 2 min On / 1 min Off )
– 15/12 Cal Row
– Max DB(2) Box Step Overs
* 50/35lb & 24/20inch

​

A.
3 sets of :
– 20’s Full Plank Hold
– 9 Barbell Hip Bridge
– 7 Z Press
– 5 Good Mornings
– 3 Strict Pull ups

B.
Skill / Practice
– Hang Power Snatch

C.
Amrap 9 minutes
– 9 Deadlift 75/55lb
– 7 Hang Power Snatch 75/55lb
– 5 Chest to bar

​

A.
Active Recovery
– SMR / Stretches

B.
4 rounds (For Quality)
– 20 Banded Tricep Extension
– 12 Barbell Bicep Curls
– 10 Hand Release Push ups
* Record : 바벨무게