5 5

                        2016

Warmup:  

3 rounds

6 passthru

10 double under (practice)
10 burpee
10 ring row

Buy in:

3 rounds: 
accumulate 1 min

side plank, R-L
1 min bottom-of-sq hold

Workout:

4 Rounds 

15 c-b chinups
15 swings, 60/44
15 bx jump, 24/20

Finisher

2 rounds:

5 weighted dip  negatives
full clean


practice

iron cross

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

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