11 2

Skills warmup

Workout:

5 Rounds:

One minute of thrusters, 65;

one minute of burpees;

one minute of ring rows –

repeat.

Finisher

reps	Movement       weight	1	2	3	4	5	↓ total splits
?  Thruster,  65
?  Burpee
? Ring row
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (watts/bw)

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VLo -- 87 thr (55) / 87 r row* / 56 kn elb (sub for burpees)