3 9

Skills warmup

Workout:

3 set, 5 reps, strength weight:

Deadlift;

Squat;

Mil press

Not for time

Finisher

amrap 10 minute:

10 knees to bar

10 swings, 53/35

reps	Movement                 weight	1	2	3	4	…	↓ split totals
10 knees to bar
10 swings, 53
	round splits →

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

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