5 rounds:
30 pushups;
25 bell swings, 55;
20 chinups;
15 ghd situps.
| reps | Movement | Weight | 1 | 2 | 3 | 4 | 5 | Total splits ↓ |
| | 30 p ups | | | | | | | |
| | 25 swings, 55 | | | | | | | |
| | 20 chins | | | | | | | |
| | 15 ghd | | | | | | | |
| | | round splits → | | | | | | |
| time / score | recovery | |
| | | |
| workload (foot-pounds) | power (fp/min) | pwr ratio (watts/bw) |
| | | |
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