5 11

Warmup:

3 rnds
10 lunges
10 passthru
10 OH press
30 sec RL ham stretch

Buy in:

3x10 KBELL snatch 
and
21 muscle ups (jump if needed)

Workout:

Rounds in 20 min:

5 L-chins

15 ring dips

15 gblt squats, 53/35

Finisher:

stretching

reps	Movement         weight	1	2	3	4	...	↓ split totals
5 L-chins
15 ring dips
15 gbt squats
	round splits →

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