– RX –
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.

– INTERMEDIATE –
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.

– BEGINNER –
For time:
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.

AMRAP 6:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.

Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold

For time:
600-m run
15 single-DB thrusters (15/25 lb)
500-m run
15 single-DB thrusters (15/25 lb)
400-m run
15 single-DB thrusters (15/25 lb)
300-m run
15 single-DB thrusters (15/25 lb)
200-m run
15 single-DB thrusters (15/25 lb)
100-m run
15 single-DB thrusters (15/25 lb)
– Perform each run as a series of 100-m shuttles (50 meters out + 50 meters back).