7 2

                              2013

Skills warmup

Workout:

6 Rounds:

 40 plate ssquats 45/25

10 high pull, 95/65

10 ring dip

Finisher

Practice:

Handstand

Muscle up

Snatch

reps               Movement             weight	1	2	3	...	6	↓split totals
40 Plate squat, 45.25
10 high pull
10 ring dip
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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