A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B.Take 10-15 minutes to work up to a heavy, but not 1-RM, Split Jerk

C.Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

D.For max calories:
30 seconds of Rowing
60 seconds of Rest
60 seconds of Rowing
2 Minutes of Rest
2 Minutes of Rowing
4 Minutes of Rest
4 Minutes of Rowing

A) completed…handstand walks are getting better…finally found the sweet spot I think (subbed 25 hollow rocks for V sits because those bug my tailbone)
B) split jerk: 35kg-40-45-50-55-60-65kg…felt pretty solid, 25# under 1RM
C) bench: 85#, bent over row: 48# (looking at the numbers should have probably gone heavier?)
D) row for cal: 13, 22, 34, 61 (ouch)