Stimulus
Conditioning Category: Threshold
- The weight should feel light for the deadlifts and moderate for the push press.
- We should choose a weight that allows us to complete the push press in no more than 2 sets at any point in the workout given that this will be the limiting factor between our 2 barbell movements.
- The row distance will be the same for male and female athletes.
- Each chunk of this workout should take roughly 6:00. Each round of deads, push press, and muscle-ups should take about 2:00.
- If you cannot complete 5+ bar muscle-ups unbroken when fresh, reduce the reps to something you can complete in 2 sets or less.
- Score: Total Time

Strategy
THE BIG TAKEAWAYS
1. We want to try and push the triplets before and after the row. This is our biggest opportunity to gain ground here.
2. Aim for 1-2 sets on the deads, push press, and the bar muscle-ups.
2. Recover on the row. Get on the row as quickly as possible and use the first 250-500m to recover before settling in for the remainder of the row.
3. Be aggressive on our transitions. Get started on the next movement before we think we are ready. The friendly rep scheme allows for fast transitions.