10 rounds of:
24 DU,
12 pull ups,
6 deadlifts 225/155 ,
3 handstand push ups
10 rounds of:
24 DU,
12 pull ups,
6 deadlifts 225/155 ,
3 handstand push ups
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6