For time:

3 rounds of:

25/18 Row Calories

20 Overhead Step Back Lunges, 95/65 lbs

15 Pull-ups

— then —

Rest 3 mins

— then —

75/55 Row Calories

50 Overhead Step Back Lunges, 95/65 lbs

25 Pull-ups

Three round wod with a 3:00 rest followed by a chipper with the same movements

On the first part (3 rounds) each movement is designed to take under 2:00. Consider this when selecting the load and variation of each movement movement.

On the second part (chipper), we have less reps and less transitions, however we are fatigued. The goal will be to finish this chipper faster than what we finished the 3 rounds for time.

The Overhead Step Back Lunges will be with a barbell and you will switch legs every rep. Snatching the barbell will the recommended way to get the weight overhead

We expect this workout to take in between 20-30 min.

Check the monitor and hold a pace that will allow you to step off the row, take a quick breath, and pick up the
Overhead Lunges can be unbroken. However, if pull-ups are a struggle, consider breaking the Overhead Lunges into 2 sets on the 3 rounds and up to 5 sets on the chipper to give the arms a small rest. Options:
(3 ROUNDS) OVERHEAD LUNGES: 20 // 12-8 // 10-10 //
(CHIPPER) OVERHEAD LUNGES: 25-25// 20-20-10// 15-15-10-10// 10-10-10-10-10
Breaking up the pull-ups early is a smart call if the rest is minimal = ~5 seconds (Think 2-3 sets) Options :
(3 ROUNDS) PULL -UPS: 10-5 // 9-6 // 8-7 // 7-5-3
(CHIPPER) PULL- UPS: 15-10// 10-10-5// 5-5-5-5-5

Sets of 25/18 cals: Bike 20/15 cals
Sets of 75/55 cals :Bike 60/45

Front rack step back lunges
Back rack step back lunges
Single arm DB overhead step back lunges
DB front rack step back lunges
bodyweight step back lunges

reduce reps
ring rows