WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift

-5 x 1 ring pull up as high as you can
-5 x 5 false grip ring row + 20 sec hold on the last rep
-5 x 1-5 ring dip
-5 x 10-20 sec ring support hold.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.