Workout of the day

Move

“Partner Nail Tech”

1000/800m Row
30 Front Squats
30 Pull-ups (Or Ring Rows)

1000/800m Row
40 Push Press
30 Pull-ups

1000/800m Row
50 Thrusters
30 Pull-ups

“Nail Tech”

For Time:
1000/800m Row
30 Front Squats @ 95/65
30 Pull-ups
3 Minute Rest
1000/800m Row
40 Push Press @ 75/55
30 Pull-ups
3 Minute Rest
1000/800m Row
50 Thrusters @ 45/35
30 Pull-ups

Stimulus

Solo: work hard as you will get rest. Goal is to do movements in nearly unbroken sets.

With a partner the 3 minute rest is not there as you will be resting as your partner is performing reps. Both partners can row at the same time (1000/800m each) then both must be done before sharing 30 reps of squats and pull-ups, etc. with one person working at a time.