11 12 - IVAN

Warmup

2 rnds

8 burpees

6 turkish getups

25 tuckjumps

Buy in

3x20 

deadlift or backsquat

Workout: IVAN

2 Rounds plus final OH press:

50 OH press, 45

50 ring rows, 45 deg

50 push up, knees

50 ring rows, 45 deg

50 ring dips, elbows

Finisher

 goals

reps	Movement                 weight	1	2	↓ split totals
50 OH press, 45
50 ring rows, 45 deg
50 push up, knees
50 ring rows, 45 deg
50 ring dips, elbows -- 50 OH press, 45
	round splits →

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

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