2 Rounds for time

50 (cal) Row
25 Bar-facing burpees
5 Handstand walks x 7.62m

Time cap. 15:00

Overview. Depending on your capacity and confidence in HSWs, this workout is a tricky combo as you’ll need to go fast on the row and the burpees while still making sure that you don’t fatigue your triceps/back too much for the handstand walks. If you’re strong on the HSWs, they’re a big opportunity here.

Pacing. The row should be in the 2:00 – 3:00 window for men and the 3:00 – 4:00 window for women. If you push the pace on the burpees, these will be around 1:00 – 1:30. The HSW is where there will be the most variation (opportunity) in times. You’ll need to determine your pace a bit based on your HSW capacity. On one hand, you want to get there as fast as you can and on the other, you cannot be too tired when you get there. If in doubt, hold back a little on the 1st round, then push the final one more once you feel where you are.

Tips. You can turn your hands out a little on the HSW for a faster cadence (speed). Step up the burpees. Get straight to work on the row and burpees but take a few breaths to focus before the HSW.