6 14

Warmup:        

 3 rounds

8 passthroughs; 

 33 j rope

6 turkish getups

Strength:      3 rounds:  15 chinups

Workout: Bad Nuts plus

tabata 6s

dips

pushups

4 min rest, then

7 rounds - Bad Nuts:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

rowing intervals

 

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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