Power Jerk 3-3-3-3-3
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
50 Wall Ball (10' Target!)
50 Handstand Pushups
Extra Work (Optional):
Row 50 minutes @ 22-26 strokes/minute + 1000m Surges
@ 10:00, 20:00, 30:00, and 40:00 row 1000m @ 34-36 strokes/minute
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.