400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

For Time
750m Row
20 Hand Release Push Ups
20 Kettlebell Swings (53/35)
500m Row
15 Hand Release Push Ups
15 Kettlebell Swings (53/35)
250m Row
10 Hand Release Push Ups
10 Kettlebell Swings (53/35)

Rx+
For Time
750m Row
20 Handstand Push Ups
20 Kettlebell Swings (70/53)
500m Row
15 Handstand Push Ups
15 Kettlebell Swings (70/53)
250m Row
10 Handstand Push Ups
10 Kettlebell Swings (70/53)