[ 아차산 ]

AMRAP : 3 MIN

5 Pull up
15 Wall Ball Shot ( 20/14 )

Rest 1 MIN

AMRAP : 3 MIN

5 Chest to bar
15 Wall Ball Shot

Rest 1 MIN

AMRAP : 3 MIN

5 Bar Muscle up
15 Wall Ball Shot

A : All Pull up, 무게 자유
B : Band Assist
C : 상담

[ 압구정 ]

EMOM x 20

Odd : 15/12 Row ( Cal )
Even : 3 Squat Clean ( 225/145 )

A : ( 185/125 )
B : ( 12/9 ), 무게 자유
C : 상담

Compare to 221229

[ 잠실 ]

For time of :

3 - 6 - 9 - 12 - 15 - 18 - 21 - 24

Kettlebell Swing ( 24/16 )
Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )

TIME CAP : 16 MIN

Scale : 무게 자유, 높이 자유

[ 수원 ]

For time of :

40 - 30 - 20 - 10

Dumbbell Snatch ( 50/35 )
Burpee over the Dumbbell

Time Cap : 18 MIN

Scale : 무게 자유