9 3

                        2013

Warmup:   

  500m rowing

25 WB

Strength:           

3 sets:

5 front squats / 5 p press / 5 front squat  

Do not drop bar

Workout:

Rounds in 20 min:

  7 L-chinups 

15 kbell snatches, 53/35

12 ring dips

Finisher

Interval-row or -run

reps               Movement             weight	1	2	3	...	...	↓split totals
7 L-chins
15 kbell snatch
12 dips
round splits →

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

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