2 sets:
:30 easy row
:30 moderate row
:30 easy row
:30 hard row
10 alternating scorpion stretches
5 dumbbell shoulder presses
5 jumping ring dips

- RX -
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

- INTERMEDIATE -
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row

- BEGINNER -
4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row

- MASTERS 55+ -
4 rounds for time:
15 double-DB shoulder presses (20/35 lb)
15 strict ring dips
800/1,000-m row

Accumulate:
30-50 reps of unweighted A-T-Y drill

4 rounds for time:
15 strict handstand push-ups
15 hand-release push-ups
1,000-m run