45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)
You can think of the three different movements as three different gears. The AbMat sit-ups can be considered the “break” of the workout, although they are the highest number of reps today.
You can move through at a smooth pace here and focus on breathing to prepare you for the next couple of movements.
On the rower, pick up the pace to a moderate speed. You should get off the rower feeling ready to hit the barbell hard. This is the only potential stopping point of the workout. The weight and rep number here should allow you to push for unbroken sets, especially knowing you have the 45 reps on the sit-ups to follow.
Easy effort on the sit-ups, moderate effort on the rower, hard effort on the barbell. Rinse and repeat for three rounds total.