Total 105min

2 sets of:
Row 300m
8 HSPU 1 abmat
12 T2B

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
5 reps 2 abmat + tk, 4,3,3 reps 2 abmat + 5 kg plate
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
35, 30, 35, 35 seconds
Minute 3 – Unbroken Double-Unders x 40 reps
40, 40, 40, 40

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg > 15
20 Push Press (115/75 lbs) = 34 kg > 30 kg x 15 reps
Results: 6.58, 6.59, 7.37
Avg/max HR 179/193

E.
1000m row