warm up: 1000m row
then: 3 rounds
5 yoga push ups + 10 goblet squats + 15 second ring support hold
Workout #1: EMOM 16 (Alternating)
10 Cal row + 10 handstand push ups
RPE:6-7- slightly uncomfortable, short of breath
coaches note: this workout will allow you to practice HSPU while short of breath. Try to knock out HSPU in 1-2 sets. You can kip! Modify with hand release push ups with feet on a small box or plate. Or strict pressing/push pressing kbs or dbs.
workout #2: EMOM 10 (Alternating )
5 front squats + 5 weighted strict ring dips
coaches note: modify squats with box squats or goblet squats to wall ball. Modify ring dips w/bar dips or negatives of either movement.