For time:

1000/800m Row
30 Front Squat 42,5/30kg
30 Pull Ups

Rest 3 minutes

1000/800m Row
40 Push Press 35/25kg
30 Pull Ups

Rest 3 minutes

50 Thrusters 20/15kg
30 Pull Ups

( 20 - 30 )

-While we want solid effort on the rower, this workout will not be won or lost here. Rowing even just few seconds per 500m slower can save you lots of energy for the movements that follow. Aim to row about 5s slower than your 2k time trial pace.
-Aim for big set on the front squats. Top athletes will be able to get these done in 1-2 sets. Take up to 4 sets if needed.
- Pull-up sets will vary depending on the athlete. Quick sets of 3´s or 5´s can help athletes chip away quickly with minimal breaks for these who struggle with this movement.