WOD

A) 16 minute alt. EMOM
1. 10 HSPU
2. 10 back squats
3. 40 second row at rate 20/22/24/26
4. 10 hollow rocks + 10 superman rocks

B) 500m row

Focus today will be on the row stroke rate. Each round you’ll hold a different rate, increasing by 2 each time. Everyone on a rower should be synchronised during this workout!

After the EMOM we’ll do a 500m row test – this is an all out sprint. 

Scaling:
HSPU – if you just got strict HSPUs for the fist time in 19.3, congratulations! Use the 5″ scale or lower and reduce volume if needed – all reps will be strict. If you can already  do strict HSPUs from the floor, you can kip in this workout.
Back squat – pick your own weight, you shoudl be able to do 10 unbroken in every round

Top tip:
Aim to generate the same power per stroke at each rate. Even at lower rates you should still generate big power through the legs on the drive, you’ll just have more recovery time between each stroke.