For time:
Row 1,000 meters

35 wall-ball shots

Row 500 meters

25 wall-ball shots

Row 250 meters

15 wall-ball shots

Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft.

Tips: Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.