Stimulus
- Conditoning Category: Pacer
- The 500m row should take less than 2:20 each time we need to hop back on. If needed, reduce the distance.
- The muscle-ups should be completed unbroken each round. If needed, reduce to 1 rep or modify the movement.
- The snatches should be at a weight where we can maintain steady singles throughout the workout.
- Each full round should take between 1-2 minutes.
- Only the rounds and reps of the muscle-ups, snatches, and box jump overs will count towards our score.
- Score: Rounds + Reps

FLOW
- The workout will begin with a 500m row before athletes can begin to work on the triplet of muscle-ups, snatches, and box jump overs.
- Every 5:00, athletes will return to the rower to complete another 500m.

Strategy
- With the row taking up between 7-9 minutes of the workout, we will be left with about 12 minutes (give or take) to accumulate reps of the triplet for our score. With this in mind, we need to work diligently. Focus on quick transitions and find a "cruise control" pace as you work through your triplet rounds.

- We want to recover a bit on the rower. Going too fast just to gain an extra 10 seconds will potentially do more harm than good.

- Be disciplined at the barbell. Don't allow time to drift by with rest periods between reps.

- Stepping down off the box will likely be the best way to stay moving and allow for a quick transition to the rings. Time can easily tick away before hopping up for muscle-ups.