In 16 mins do:

5 rounds of:

15/12 Row Calories

10 Box Jumps, 30/24 in

— then in the remaining time, AMRAP of:

12/10 Row Calories

8 Strict Handstand Push-ups

STIMULUS and GOALS
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining Max Effort rounds. Athletes should find a row and box jump pace that can be maintained throughout all 5 rounds. For part 2, the row should be replicated from part 1 while being mindful of potential burnout on the handstands.

Athletes want to avoid coming out hot in the first 5 rounds so they don’t put themselves in a cardio hole that can’t be climbed out of.

Week 4: Ring Muscle-up Progression

Advance:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-

Intermediate:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-

Beginner:
Have athletes practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-

* Start from the beginning and progress within your limitations.