3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
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Scaling:
Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.
Intermediate Option / 3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
9 chest-to-bar pull-ups
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option / 3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
12 ring rows
♀ 10-lb DBs ♂ 15-lb DBs