damper too high

Gymnastics

Handstand Hold, 5 Sets
Goal is 5 x 30 second hold with no hand movement

Endurance

Row 6x400m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

Notes
Can't maintain the stroke rate? Reduce the damper setting. If you choose to row at a higher damper setting/lower stroke rate for the sake of a faster pace, you are doing the workout incorrectly.

Strength

Press 5 @ 7, 5 @ 8, 5 @ 9, plus three down sets (load drop -10%)

Sport

AMRAP 10:
10 Toes-to-Bar
10 Box Jump Overs, 24"/20"
10 Front Squats, 155#/105#

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