Warmup, then:
A.
Three sets of:
Seated Pike Double Leg Lifts x 20 reps
Butterfly Pull-Ups x 5-8 reps
Strict Handstand Push-Up Negatives x 3-5 reps @ a deficit you can control
B.
Every 3 minutes for 15 minutes
Front Squat with a Pause x 5-6 reps @ “lighter than you think to start”, full pause each rep”
B.
For times:
Row 1500 Meters
Shoulder to Overhead x 25 reps 95/65
Rest 3 minutes
Row 1000 Meters
Shoulder to Overhead x 20 reps 105/75
Rest 3 minutes
Row 500 Meters
Shoulder to Overhead x 15 reps 135/95