Workout:
10 Min EMOM
10 Swings
Metcon:
10 Sets:
There is no rest between sets. If you need to rest try and make it short
10 Body row on the barbell or rings
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)
For the body row, set up a barbell on the rig to a height were your body remains straight, your heels are on the ground, your arms are extended and your body is off the ground.
To modify the movement, you can bend your legs, and/or position the rings or barbell so that your body is more vertical. The more vertical you are the easier the movement becomes. If you are looking to make the movement more difficult you can put your feet up on a box
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)