1. Deliberate practice: a) Choose one pull-to-object exercise: scapular pull-ups, kip swing, kipping pull-ups, chest-to-bar pull-ups, butterfly pull-ups. NOTE: be able to do 5 strict pull-ups if you want to start working on your kipping pull-up. b) Choose one handstand progression exercise: pike hold, kick up to handstand, handstand against wall, hanstand c) Review rowing "By the Numbers": 1-2-3-4-3-2-1
2. "Joseph Stiglitz" Row 4 x 500m, resting 2-3 minutes between efforts
LIII and LII: Record your fastest and slowest times. Then, athletes do 2 burpees for every second over 1:40/1:55 for their fastest effort, and 2 burpees for every second difference between their fastest effort and slowest effort, e.g., a male athlete with a fast time of 1:49 and a slow time of 2:05 owes 50 burpees (18 + 32). That's the price of inequality :)
LI: 4 x 500m row, no penalties.