General info

10 min AMRAP:

750 meters row on each of two rowers - (50 x number of women on the team)
75 double dumbbell squats 50/35
25 synchro burpee box step overs (other 2 must transition by tagging in)

At the call of “3,2,1, GO!” two athletes will begin rowing until they complete 750 meters each for men and -(50 x number of women on the team). Once the required number of meters are completed, one of the athletes will begin the double dumbbell squats. Athlete can tag in the two others to complete the 75 total squats. Afterwards, all three athletes will complete 25 synchronized burpee box step overs.

Movement Standards

Row – The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of the workout.

Synchronized Burpee Box Step Overs - The chest and thighs of all three participants must touch the ground at the bottom of the burpee at the same time. Both feet must touch the top of the box at the same time. No jumping onto the box. You do not need to stand up and fully open hips.

Double Dumbbell Squat – Each set of front squats starts with the dumbbells on the ground. The athlete will clean the dumbbells to the shoulders and then must have the hip crease clearly pass below the knee with the dumbbells on the shoulders. Each rep begins and ends with the athlete standing with the hips and knees fully extended. A squat clean for the first rep is permitted.


The score for this workout is the total number of rounds completed in the 10 minute window.