5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
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Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.
Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row
Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row
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