Skill

10x100m Sprint
Run every 90 seconds

WOD

In teams of 3, in the time it takes the team to complete a 3000m row (14 minute cap), complete AMRAP of:

60 Wall Balls, 20#/14#
10 Wall climbs

Every team gets one rower, and every partner rows 1000m once. Of the non-rowing partners, only one partner can work on a movement at a time; all 60 wall balls must be completed before moving to the wall climbs, and all 10 wall climbs must be completed before returning to the wall balls. During wall balls, the "resting" partner holds a hollow position lying on the floor. During the wall climbs, the resting partner actually rests.