WOD 1 : For time:
-2-minute handstand hold
-Row 500 m
-2-minute plank hold
-Row 500 m
-2-minute support on rings
-Row 500 m
Accumulate 2 minutes in each hold. Keep track of your time once you break from the hold.
Ideally palms should be facing forward on the rings. A hollow position will help you get closer to this if you lack mobility
Handstand scaling: Free standing > wall facing > facing away from wall > Feet on a box.
Ring support scaling: Rings > dip station > boxes
WOD 2 = GB front lever