front-squat

With a Running Clock:
AMRAP 5:00
21 Calorie Row
21 DL (95#/65#)
rest 5:00
AMRAP 5:00
15 Calorie Row
15 Front Squats (95#/65#)
rest 5:00
AMRAP 5:00
9 Calorie Row
9 Thrusters (95#/65#)

Scale the weight to get through at least one round of the barbell movements unbroken. Ideally all of the reps should be unbroken because each AMRAP is over quickly.

This would be a great workout to work on rowing efficiency…