Warm-Up

8:00 EMOM
min 1: 40 sec Row
min 2: 40 sec Alternating Mountain Climber Lunges
min 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swings
min 4: 40 sec Alternating Cossack Squats with 1 sec Pause

Then..
Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as
– 5 Empty Barbell Reps
– 3 Reps @ 50%
– 3 Reps @ 60%
– 2-3 Reps @ 70%
– Then working load on bar for first set

Strength

Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

Workout looks confusing but its not. the goal is to row for cals BUT every 2:00 including 0:00 you will do 10 chest to bars and 8 front rack reverse lunges.

“I’ll be back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Level 2:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 95/65lb, 43/30kg

Level 1:
10:00 AMRAP
Row for Calories
10 Jumping Pull-Ups
8 Goblet Reverse Lunges
Kettlebell: 35/18lb, 16/8kg

Goal: 150/120 Calories

Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets

Secondary Objective: Get to the rower with more than 1:00 remaining

Stimulus: Quad + Lat Stamina

RPE: 9/

Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.