For time:

Row 2,000 meters
100 wall-ball shots
20 muscle-ups

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.
Compare to 180227.

---

Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
For time:
Row 1,500 meters
50wall-ball shots
20 ring rows

♀ 6-lb. ball
♂ 10-lb. ball