Warmup
Row 1000 meters and get ready to embrace the suck.

Workout
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5X Body weight
Bench Press 1X Body weight
Clean 3/4 of Body weight

(The Clean is a full Squat Clean where the crease of the hip dips just below the patella at full depth)

Practice
1 round of max rep Hand Stand Push-ups
or
2 rounds of 15 second Hand Stand Holds