For time

500m Row
30 Handstand push-ups
3 x 7.62m Walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )
500m Row
20 Deficit handstand push-ups, 3.5/2″
2 x7.62m Front rack walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )
500m Row
10 Wall-facing handstand push-ups
7.62m Overhead walking lunges @ 2 x 22.5/15kg ( Katariina 2 x 20kg )

Target time. < 14:00 Cap 16

Overview. Three rounds of row-HSPU-walking lunges. The HSPU/walking-lunges volume decreases each round but the difficulty of the variation increases. The HSPU are where this workout is won or lost, make sure to have a good strategy and have a good back-up plan. Be aware that the row will not be a complete rest for your shoulders.
Pacing. If you are expecting to be good in the HSPU you can push the row to try to gain some time. If you see yourself struggling you should save your energy for the HSPU. You should stay clear of failure in the first 30 HSPUs and the 20 deficit HSPUs, you could try doing it by feel: Do HSPUs until you hit a difficult rep, kick down, rest for 3-5 seconds and repeat until the HSPUs are finished. You should push it as much as you dare in the last round.
Tips.
– Keep your arms relaxed until you have completed extending your legs, think of holding the handle like you are hanging on a pull-up bar.
– Taking that extra second to set up properly for the HSPU so you can use your leg/hip drive better will be worth it in the end.
-If you have stiff shoulders you might benefit from having your elbows a little bent in the overhead walking lunges (but know that this position will be harder than if you could stack DBs overhead)