A) 1 round:

300m Row

– Rest 30 seconds

200m Row

– Rest 30 seconds

100m Row

B) Every Minute for 4 minutes, with an empty bar:

5 Front Squats
5 Strict Press
5 Thrusters


Squat Clean

3 sets x 2 reps @82% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.



2 Rounds for Time:

15 Back Squats, 155#/105#
12 Ring Muscle-Ups*
90 Double- Unders

AX: 115#/75#
RX: As is

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Back Squats: athletes should choose a load that they can complete in 3 sets or less.

Ring Muscle-Ups: athletes should be able to complete all reps in 4 sets or less. Scale repetitions as needed.

Double-Unders: athletes should be able to complete all repetitions in 90 seconds or less, scale as needed.

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