Run: Repeat 6 x 800m, Rest/Work 1:1
Row:Repeat 6 x 800m, Rest/Work 1:1
Skill/Strength: Handstands/Handstand Push-Ups/Muscle-Ups
20 Minute AMRAP
1 Minute Side Plank (30 seconds each side self timed)
Split Jerk or Push Jerk, your call. 7 X 1. You may shoot for a 1RM if you like. Newer athletes work on form and technique with no concern over loads used.