A. This is the same sequence from Sat Aug 12, but aim for more reps than you did that day, if possible.
Rings practice – Pick an appropriate movement from each category, then do 5 max effort sets of each movement.
Pull – ring row, hinge row, ring pull-up, false-grip ring pull-up
Push – knee (or banded) ring push-ups, ring push-ups, ring dips
Hold (do these after you’ve completed all of your push/pull sets) – ring push-up support (hollow body), ring support, ring support with turnout.
B. For separate times:
Row 3000 m
Rest 1 minute
6 laps (outdoor) suitcase carry (1 heavy KB or DB).