Total 90 min
3 sets of:
200m row
4 cleans
6 burpees
8 pull ups

A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground) = 70 kg > 55 kg
12 Strict Handstand Push-Ups to 4″/2″ Deficit > kipping, 1 abmat
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Results: 26.05
Avg/max HR 160/185

Rest until the running clock hits 24:00, and then… > 30.00

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs) > not unbroken, max reps
Results: 3.21 + 5.17 = 8.38
Avg/max HR 179/190