On a 5:00 Clock:
Set 1 | :30 Row Just Legs // Shoulder Taps in Plank
Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar
Set 3 | :30 Row // Inchworm + Push-up
Set 4 | :30 Row // Lying Toes-to-Bar

Demo Row Sprint Start:
3 Sets:
Row Sprint Start
– Rest :30 between sprints

5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

STRICT TOES-TO-RINGS
The most important thing is athletes maintain the strictness of the movement, even if they cannot maintain the full range of motion.

Athletes can scale to 21 strict sit-ups.

Demo Strict Toes-to-Rings and Strict Hanging Knee Raises

3 Sets x :20 Strict Toes-to-Rings

3 Rounds For Time:

500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

Intermediate:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings

Beginner:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings