“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

For time:

3 rounds of:

21/15 Row or Bike Calories

15 Chest-to-bar Pull-ups

— then —

3 rounds of:

21 American Kettlebell Swings, 53/35 lbs

15 Thrusters, 95/65 lbs

In this two-part workout, athletes will complete all three rounds of rowing and pull-ups before moving onto the three rounds of swings and thrusters
There is no rest between the two parts
This workout is intended to take 15-24 minutes

Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout
Movement Subs:
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar
Banded Chest to Bar Pull-ups
Ring Rows

Choose weights that you can complete in 2 sets on each round for both movements

If you’re short on rowers, stagger heats by a full 7-8 minutes
This gives the first heat enough time to clear the 3 rounds of rowing and pull-ups

Part 1
There is a lot of pulling involved in the first 3 rounds of this workout
On the row, focus on driving with the legs to minimize the strain on the arms
This will help you better thrive through the chest to bar pull-ups
With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
2 Sets: 8-7
3 Sets: 6-5-4 or 5-5-5

Part 2
The tougher movement of part 2 will likely be the thrusters
In order to set yourself up for strong sets on the barbell, move at a smooth pace on the kettlebell
Fight hard on the thrusters, shooting for 1-2 sets:
1 Set: 15
2 Sets: 8-7