A:

Row Progression

Rope Turns
Handstand Hold

Handstand Push-Ups
-Strict
-Kipping
-Deficit

10mins
Work each variation and practice the skill and technique of the movements.  Challenge yourself!!!

500m Row (Time)

Max Effort 500m Row

RX: Metcon (3 Rounds for time)

3x each for time
250m Row
75 Double Unders
15 HSPU

RX+: Metcon (3 Rounds for time)

3x each for time
250m Row
75 Double Unders
15 Deficit HSPU (M:2×45 W:1×45 & 1×25)

O1: Metcon (3 Rounds for time)

3x each for time
250m Row
50-75 Double Unders
9 PROM HSPU

O2: Metcon (3 Rounds for time)

3x each for time
250m Row
25-75 Single Unders
15 DB Press