Warm Up:
Set 1: 30 Seconds Row Just Legs / Shoulder Taps in Plank
Set 2: 30 Seconds Row Just Arms / Scap Shrugs Hanging From Bar
Set 3: 30 Seconds Row / Inchworm + Push-up
Set 4: 30 Seconds Row / Lying Toes-to-Bar
Specific Warm-Up:
3 Sets:
Row Sprint Start
Rest 30 Seconds between sprints
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
WOD:
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
Intermediate:
3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings
Beginner:
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
Alternate Workout:
3 Rounds For Time:
50 Sumo Deadlift High Pulls (45/35#)
21 Push-ups
21 V-ups
Movement scaling options:
Row: Distance
Push-Up: Knee-Assisted, Box-Assisted
Strict Toes-to-Rings: Attempts, Strict Hanging Knee Raises, 21 Strict Sit-ups
Cool down:
3 Sets:
30 Seconds Overhead Arm Stretch
30 Seconds Banded Shoulder Stretch