3 7

Skills warmup

Workout:

10 Rounds:

5 L-chinups

5 Ring dips

5 squat – box jumps

Finisher

reps	Movement                 weight	1	2	3	…	10	↓ split totals
5 L-chins
5 ring dips
5 sq-bx jmps
	round splits →

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

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