10 rounds of:
-1 minute of rowing
-Rest 15 seconds
-30 seconds of ring dips
-Rest 15 seconds
Scaling:
Beginner Option:
7 rounds of:
-1 minute of rowing
-Rest 15 seconds
-30 seconds of assisted push-ups
-Rest 15 seconds
Scaling the dip: Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52