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Tuesday 12/19/23

3 rounds for time of:

Row 500 meters

5 Kettlebell Squats (Rx 60/40#)


Goal: Upper-body endurance. Aim to finish in 10-14 minutes.


If you are efficient at a high volume of unbroken ring dips and kettlebell squats, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 1:45 and 2:05.

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