12 30 - Baseline

                   2013

Warmup:   

2 rounds

10 passthroughs

10 turkish getups

Buy‑­­in:           

10R 10L kbell snatch

10R 10L  kbell OH press

Workout:

4 Rounds, 2 min rests:

500m row OR 40 burpees

40 sq

30 s-ups,

20 p-ups, 10

chin ups 

    Beginner             Intermediate        Advanced         Elite

m-6:15; w- 7:30        (sub ring rows)

m-5:15;        w-6:30        (sub same)

m-4:30;      w-5:35

m-3:55;     w-4:40

Finisher

stetching

reps               Movement             weight	1	2	3	4	↓split totals
500m row OR 40 burpees 40 sq 30 s-ups, 20 p-ups, 10 chin ups
round splits →

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

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