On a 7:00 Clock:

• Partner A: Rows to 100m then gets off the rower and perform the
movement and number of reps listed below.

• Partner B: As soon as Partner A gets off of the rower, Partner B starts on
their own 100m row.

Round // Movement
Round 1: 10 False Grip Ring Rows
Round 2: 20 Shoulder Taps
Round 3: 10 Jumping Ring Dips
Round 4: Wall Walk or Partial Wall Walk
Round 5: Muscle-up Floor Transition

KB Review/Prep:
10 KB Deadlifts
10 Russian Swings
8 American Swings

Handstand Progression:
1:00 Wall Walks
1:00 Handstand Hold Practice
1:00 Handstand Negatives
2:00 Kipping Handstand Push-up

Mini Round:
1-2 Sets:
1-2 Muscle-up(s) or Option
2-4 Handstand Push-ups or Option
4 Unbroken KB Swings (workout weight)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)