Jerk (Push or Split) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups
In 12 mins do:
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Handstand Push-ups
3 Handstand Push-ups
* Continue adding 1 rep to each exercise until the 12 minute mark.
Photo by @robcwilson
Good read on rowing and the difference in Meters vs. Calories and the effect rowing all out vs. a controlled pace has in CrossFit workouts.