WOD

General Warm Up:

Row to the specified distance any meters over or under will serve as the number of warm up reps of the following:

Ring Rows
Mountain climbers x2
Jumping Squats
Push Ups

Specific Warm Up:

Handstand Push Up and Pull Up Progression

WOD:

As Many Rounds as Possible in 30 Minutes of:
Row 1000
20 Sit Ups
15 Box Jumps
10 Pull Ups
5 Handstand Push Ups

Cool Down