For time:
800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups

TIMECAP: 18:00

ROWING WARM-UP | 10:00
1 set:
20 pulls on the rower (easy and smooth)
20 alternating elbow to instep

1 set:
20 pulls on the rower (moderate and smooth)
20 alternating plank reach throughs

1 set:
20 pulls on the rower (faster and smooth)
10 staggered stance good mornings/leg

1 set:
20 pulls on the rower (fastest pace)

HANDSTAND PUSH-UP PROGRESSION AND PRACTICE | 8:00
Push-up to down dog
Shoulder taps in the pike position
Piked push-ups
Handstand hold against a wall
Handstand negatives
Handstand push-up

PRE-WORKOUT SKILL WORK | 10:00
EMOM 7:
25-ft. handstand walk

STRETCHING | 7:00
2 sets:
30 banded pull-aparts
10 Y-raises (use small plates)
10 T-raises (use small plates)