Today's piece is a really fun combination that will encourage you to hold onto the barbell a little longer than you want to, while also testing how well you know your row pacing ability. The middle rounds are where we'll find out if we came out too hot or if we came out just right and can push it to the end.

Score | Time to complete work. Add 1s per rep not completed if time capped.

Push Press | 1-2 sets for for first round, unbroken sets for following to sets of rounds.

Front Squats | 1-2 sets for for first round, unbroken sets for following to sets of rounds.

Row | 5:00 or less of work.

Grip the ground

In both our squats we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

PUSH PRESS

Reduce Loading
Sub Kettlebells or Dumbbells
Sub Kipping HSPU
Sub Strict Press (Lighter Weight/Less Reps)

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
2x Air Squats

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1000/900 METER ROW

Reduce Distance
4:00 Time Cap
800/720m Ski 
2000/1800m Bike 
800m Run 
4:00 Effort on Air Runner/Treadmill
50/40 Calorie Echo/Assault
50/40 Calorie Ski

If this weight isn't something we could hang onto for 21 reps unbroken when fresh, the bar is too heavy.