4 rounds:

7 box jumps, 36 inches

10 ring dips

15 chins

reps	Movement	weight	1	2	3	4	total splits ↓
7 bx jmps, 36”
10 ring dips
15 chinups
		round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout: IGOR

2 Rounds plus final sumos:

50 sumo deadlift highpulls, 45

25 abmats

Skills warmup

Workout:

Rounds in 20 minutes:

5 chinups

10 pushups

15 squats

see 12 15

Finisher

reps	Movement       weight	1	2	3	4	…	↓ split totals
5 chinups
10 pushups
15 squats
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

7 Rounds:

12 OH press, 95/65

20 box jump, 20

Finisher

reps	Movement         weight	1	2	3	…	7	↓ split totals
12 OH press, 95
20 box jump, 20
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

Rounds in 15 min:

12 ketlebell snatches, 44

8 OH squats, 95

Finisher

reps	Movement                 weight	1	2	3	4	…	↓ split totals
12 kettlebell snatch, 44
8 OH squats, 95
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

5 Rounds:

15 thrusters, 95/65

25 burpees

see 1 24

Finisher

reps	Movement                 weight	1	2	3	4	5	↓ split totals
15 thrusters, 95
25 burpees
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.