On a running clock, row AND run 5,000 meters.

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP

AFSAP/AFRAP = As few sets/reps as possible.

3 rounds for time of:

1,000-m row
15 clean and jerks

♀ 95 lb. ♂ 135 lb.

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

3 rounds for time of:

2 legless rope climbs, 15-ft. rope
35 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Then….

Run or row 5,000 meters.