Aerobic Capacity

2,000 Meter Tempo Row

0-200: 2k Pace + :20
201-400: 2k Pace + :10
401-600: 2k Pace
601-800: 2k Pace + :10
801-1000: 2k Pace + :20
1001-1200: 2k Pace + :10
1201-1400: 2k Pace
1401-1600: 2k Pace + :10
1601-1800: 2k Pace + :20
1801-2000: Recovery

Work

“The Undertaker”

AMRAP 13:
Buy-In: 60/45 Cal Bike / 1000m Row

Directly Into...

5 Deadlifts @ 245/165
15 AbMat Sit-ups
25 Double Unders

CompTrain

Handstand Push-ups

On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

THEN

Handstand Walk Biathlon

For Time (10 Minute Cap):
300' Handstand Walk

Every Break: 3 Ring Muscle-ups