Every 6 minutes, for 30 minutes (5 sets) for times:




500 Meter Row




10 Ground to Overhead (115/75 lbs)




10 Bar-Facing Burpees




5 Ring Muscle-Ups




Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.