4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.