6 18

Warmup:

3 rnds

33 backward jumprope

9 burpees

16 walking lunges

5 tuckjumps 

Workout:

5 Rounds:

without setting bar down:

 3 mil press,

5 push press,

7 push jerk , 95/65

&

100m run

15 chinups

15 goblet squats, 53/35

Finisher

goals

reps                   Movement               weight	1	2	3	...	5	↓ split totals
3 mil press,   5 push press,         7 push jerk, 95/65
100m run
15 chinups
15 goblet squat
round splits →

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

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