Part 1: 8 minute EMOM
Even minutes: 10 Shoulder tap handstands against the wall. (M1: Handstand holds or continue on building up shoulder strength with standing DB shoulder press)
Odd minutes: 25 Hollow rocks
Part 2: 30 seconds on 30 seconds off for 8 minutes
Max 10m shuttles across gym floor
Rest 4 minutes
Part 3: 30 seconds on 30 seconds off for 8 minutes
Max distance rowing.
Extras: 4x4 Back squat aiming for >80%