5 Rep every 3:00 for 12 Minutes
The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing strength when going heavier afterwards.
Kettlebell Deadlift 70/53lb each hand
Make sure you have the movement down before you get after this workout. The only way it is worth it is if you can push hard. You should be thinking UB and fast on the deadlifts. Then based on ability get through the handstand pushups as fast as you can. Be aggressive and flirt with the lines of failure here.
Row 20 Minutes
Run 20 Minutes instead of Rowing.
Increase the pace of the Row as you go, you should be pushing very hard for the last 2-3 minutes, not burned out before then.