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5 minutes handstand practice.

Then:

Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the dumbbells down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

45+50+55 (failed on 6th HPC) + 50 (failed on 6th HPC)

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m