For time (20 minute time cap)
10 rounds alternating (5 rounds each)
You go – I go

Each partner completes a full round consisting of the following before changing over:

Rx
150 metre row
8 Dumbbell Devils Press @15kg
6 Dumbbell box step overs @15kg (dual held by side) to a 20" box
*10M ROW = 1 REP

Intermediate / Masters
150 metre row
10 Dumbbell Devils Press @10kg
8 Dumbbell box step overs @10kg (dual held by side) to a 20" box
*10M ROW = 1 REP

Beginners
150 metre row
8 Dumbbell Devils Press @10kg
6 Dumbbell box step overs @10kg (one dumbbell held anyway) to a 20" box
*10M ROW = 1 REP