4 Rounds
500/400 Meter Row
12 Toes to Bar
18 Thrusters
21 Step Ups, 24″

MCx: 95/65

MAx: 400/350, knee or pike up, 75/55, step 20″

MVx: 375/300m, v-up or leg lift, 15 thrusters 55/35, 18 step up 20″

GOALS + GUIDANCE: Push the row to complete the meters in two minutes or less. Break the toes to bar into seven and five, or five, four and three, to save your grip for rowing and later rounds. Your grip gets a break on the thrusters. Choose a light weight for the thrusters, a weight you can get through at least twelve reps before having to break the set. And then push your pace on the step ups to complete them in about :60. Target 23 minutes (27 cap)