WOD:

For Time:

1K Row Cash In

then

5 Rounds:

9 Supine* Ring Rows

9 Dips (ring or straight bar)

9 Kettlebell Swings, 53/35

Supine = Get body to be in as horizontal a line as possible under the rings. Suggest setting a box up to put your feet on

Scaling Options:

1K row – 800M run

Ring rows – get more vertical

Dips – box or bench dips

KBS – 35/25

X-tra:

15-20 min goat work

Pick 2 moves, work each for about 10 minutes a piece