40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Push Press
3 Bar Muscle Ups
20 Cal Row
20 Front Rack Lunges
2 Bar Muscle Ups

MCx: 135/95
MAx: 30-20-10 cals, 115/75, 8-6-4 strict pull ups
MVx: 20-15-10 cals, 30-20-10 barbell 75/55, 16-12-8 ring rows

GOALS + GUIDANCE: From the start, keep a moderate pace the entire workout. On the row hold 1000/800 cals per hour, which allows you to complete at least 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then chip away at bar muscle ups, completing them unbroken or as fast singles. Spend no more than :60-:90 on them. For the 30 push press, use the same weight that you did for the deadlifts, breaking them into sets of 10 and later sets of 5 reps. For the last round of 20 front rack lunges, complete them in two sets of 10 or if you’re an animal (which I know you are) try for one giant set of 20 reps! Target 20 minutes.