4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

• Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.

Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)