5 rounds for max reps: 3 min: • 400 m Row • Max Front Squats 1 min: Rest Round 1: 135/85# Round 2: 115/75# Round 3: 95/65# Round 4: 75/55# Round 5: 45/35# Barbell starts from the ground. Goal: 100.
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.
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