WOD

500m row
21-15-9
> ring dips
> DB snatch (22.5/15kg)
500m row

Treat the first row as a workout in itself; this should be an all-out sprint. You’ll be gassed for the middle part of the workout but try to keep moving, then see how close you can get to your first time in the second row (don’t expect to match it!)

Scaling:
Ring dips – pick a scale that enables you to do the first set in no more than 3 sets, either by reducing the number of reps or using your legs for assistance. Whichever scale you use, ensure you maintain a full range of motion, with arms locked out at the top and shoulders touching the rings at the bottom of the dip.
Snatch – these should be done unbroken. Decrease the dumbbell weight accordingly.

Top tip:
To get the intended stimulus from this workout, give it everything in the first row. The aim is to work through the ring dips and snatches under fatigue; if you need to break them, keep your rest periods short. Just hold on for the second row!

Afterparty:
3 rounds for quality
> 15 Bulgarian split squats each leg
> 15 medball sit ups