Row 2500 m
Mobilize as needed
A) 4×4 back squat at 90%
B) Jerk Balance
Build to 1 rm. no pressouts!
D) :30 on :30 off x 10 min
Free standing hand stand. (You have a :30 window to work)
kipping/back swing work+muscle up work
Ideally this would be 4-5 kipping swings with a focus on a long extended back swing and staying tight as you come through into the hollow on the front swing. Finish the set with a solid muscle up or two. Rest and repeat as possible. If you don't have a muscle up work for 15 minutes on developing your swing and then do 5 minutes of transition work.
F) additional metcon or weakness