Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor "rowl" (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Focus: Athletes should find a moderate pace for the workout. Avoiding burnout in the earlier rounds will allow for a better score across all 3 working sets. The goal is to increase speed and intensity throughout the workout. Burpees may be done laterally or facing the rower. The seat should be taken into account when starting the burpees. Make sure that it is in the front position to avoid tripping over it.

Focus: Athletes should aim to complete muscle ups in manageable sets, same as Wall Walks. Communicating with you partner is key to allow for seamless transitions. GHDs and Abmat are done in synchro each round. Athletes need to communicate and warm up practicing synchro for the timing.