5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

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Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:
4 rounds for time:
250-meter row
10 dumbbell shoulder presses
20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs