Weightlifting
Every minute on the minute (EMOM) for 12 minutes (4 sets):
Interval 1: Wall-Facing Handstand Marching (12)
Interval 2: Dumbbell Bent Row (8 reps @20×1)
Interval 3: HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )
Metcon
Four sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.