For time:
Row 500 meters
20 Pull Ups
20 Handstand Push Ups
Row 400 meters
16 Pull Ups
16 Handstand Push Ups
Row 300 meters
12 Pull Ups
12 Handstand Push Ups
Row 200 meters
8 Pull Ups
8 Handstand Push Up
Row 100 meters
4 Pull Ups
4 Handstand Push Ups
R.E.C.: 10 minutes of double under practice