5x5 Front Squats (as heavy as you can reasonably do)
-then-
METCON For time:
100 double-unders or 300 singles
50-calorie row
25 step-ups holding 45lb dumbbells to 24-inch box (guys)
or
25 step-ups with 25lb dumbbells to 20-inch box (gals)
*Since we only have two rowers, you will have to start in pairs. Once that last person, of the pair, reaches 30 calories, the next pair can start on the double-unders at the next whole minute.