15m - Dynamics

10m EMOM:

E - 1m Farmers Hold AHAP with KBs or DBs

O- 1m Plank on hands

*Or max effort each minute.

MetCon - 10m AMRAP with a partner:

P1 - 15/10 Cal Row

P2 - Max Box Jumps 24”/20”

*Score is total cals and total box jumps. If your class is bigger than 18 (9 rowers) you may have people use assault bikes as well.