Level 1

18 min AMRAP:

12 ring rows (MAKE THEM DIFFICULT!!)

12 push ups

12 Front squat

18 Row Calories

Level 2

18 min AMRAP:

6 pull ups

6 dips

12 Front squat #75/53

18 Row Calories

Level 3

18 min AMRAP:

10 pull ups

10 ring dips

12 Front squat #95/68

18 Row Calories

Level 4 Rx

18 min AMRAP:

6 Muscle Ups

12 Front squat #135/95

18 Row Calories

Motivation

Strength

Strict Press 6×5 @78%

Focus is on body position and bar speed.

If you push the bar up quicker, you’re getting stronger.

Strategy

Eighteen minutes; start slow, end fast.

Our ring rowers really need to be pushing themselves to do really good, really hard, ring rows… It’s okay if they’re so difficult that you have to break them up! Ring rows are a strength exercise, use them to get stronger.

Get more Awesome: 5×10 OHS increase weight every set