Option 1
5 rounds for time with a partner:
400-m row
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg)
– divide box jumps and wall-ball shots as needed.
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Option 2
4 rounds for time with a partner:
400-m row / each
30 box jumps (51/61 cm)
30 wall-ball shots (4/6 kg)
– divide box jumps and wall-ball shots as needed.
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Option 3
3 rounds for time with a partner:
400-m row / each
30 box jumps or step-ups (30/51 cm)
30 wall-ball shots (2.7/4 kg)
– divide box jumps and wall-ball shots as needed.

Goal & Intensity
-The goal of this workout is to build endurance, aerobic capacity, and muscular stamina in large, full-body movements.
-Your body must sustain energy production while managing heart rate efficiently.
-Steady but intense pace: heart rate stays around 80–90% of max (RPE 7–8).
-It should feel like a long grind — not a sprint, but definitely uncomfortable.
What we're training: Aerobic capacity through sustained, compound movements. Lower body and core muscular endurance. Work capacity: ability to recover between efforts efficiently.