“A taste of Rogue ’24/Saturday edition”

With a running clock
@ 0:00 – For time
500m Row
15 Thrusters @ 61/43kg
20 Bar muscle-ups
15 Thrusters @ 61/43kg
500m Row

@ 20:00 – For time
3 Rope climbs, 15’
18 DB Devil’s presses @ 32.5/22.5kg
2 Rope climbs
12 DB Devil’s presses @ 32.5/22.5kg
1 Rope climb
6 DB Devil’s presses @ 32.5/22.5kg

Overview. This is a mash-up of Rogue invitational 2024 Saturday events (minus the duel IV). We’ll use a running clock, meaning, once you finish the 1st part, you’ll get to rest whatever time you have left before 20:00 (when you start the 2nd part). The intent is to get at least 8-minutes of rest.
Pacing. On the first part, the least important piece (for your time) is the 1st row. Saving a few seconds here will cost a lot for the rest of the workout = row the 1st 500m at a reasonable pace that allows you to easily transition to thrusters. The thrusters are moderately heavy but you want to keep them to 1-3 sets.
You can make up a lot of time if you can be fast on the muscle-ups. At Rogue, this was of course on the log which forced the athletes to do more sets or singles. Here you can do bigger sets, just make sure to leave a little in the tank until the final set so that you can recover faster. Once you clear the muscle-ups, you’re “safe” = you can start to push the pace. While the final row should be HARD, take into account that you have another piece still left.
The 2nd workout will be grippy, especially after having just done the 1st one. You’ll need to manage your grip from the start. As opposed to Rogue, you can alternate han

Thrusters → 52.5/35kg
Bar muscle-ups → reduce reps (15) → Chest-to-bar pull-ups (15 or 20 reps) → Pull-ups (15 or 20 reps)
Rope climbs → reduce reps (1 or 2 each time) → Rope climb pull-ups (6 or 9 each time) → Strict pull-ups (6, 9 or 12 each time)
DB Devils press → 27.5/20kg, 22.5/15kg