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

-5 x 3 slow turns on rings, feet on the floor front of the rings
-5 x 10-20 sec false grip ring to the belly hold (ring row)
-5 x 1 tempo ring dip (slow descend)
-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.