1. Warm up

2. Strength training; three rounds of:
(a) Weighted pull up, 5 reps (heavy)
Rest, 60 s
(b)  Handstand push up, 3 reps (use negatives or elevation as required in order to make it challenging)
Rest, 60 s

3. For time:
Burpee, 3 reps
Row, 2000 m, during which time perform 3 burpees every minute on the minute.

15 minute time cap

4. Recovery: mobility

 

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