4 16

Skills warmup

Workout:

Rounds in 21 min:

17 knees to elbows, twist;

9 thrusters, 95/65;

11 box jumps, 24/20.

Finisher

203 double unders

reps	Movement       weight	1	2	3	4	…	↓ total splits
17 knees to elb, twist
9 Thrusters, 95
11 Box jump, 24
	round splits →

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

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