Hey folks. Today marks the start of a heatwave. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). On the bright side (see what i did there). it's sunny yay!!   Any queries or questions about anything, come grab a coach. A): 8 Minute EMOM of Strict Ring Dips (8 Reps male, 5 Reps female) NOTES: It's important to build that strength element into your gymnastics skills. Of course in a WOD scenario you will always revert to kipping ring dips unless we've specifically stated otherwise. But when in a true training environment you should always attempt any movement to it's core values. For gymnastics that means going strict. You don't necessarily need to do the reps unbroken (great if you can), focus more more on your technique, and range of motion (ROM). Ensure that the ring makes contact with your bicep/armpit area, and that when you push up be sure to keep the rings close and have your thumbs facing forward (as opposed to letting them face toward the middle of your body and internally rotating the shoulder. this is not good!). Also at the top of the move, when you extend your arms try and turn the rings out a touch to finish. This will show full lock out of the arm and will enhance some more strength within the shoulder joint too. If in a band use your normal WOD scaling, keep your hips open at all times, and don't go looking for another band for help. See how these 8 mins pan out and we'll know for next time.   B): Barbell Bent Over Row 5 x 8 NOTES:We have changed the sets and rep sequences to up the ante and help build that strong upper back. The extra volume may cause you to come down in weight. If that's the case then so be it. Work on discipline and keep your entire back straight, tight and in control. Keep your knees slightly unlocked also. Retract those shoulder blades on each and every rep. Make that bar touch your lower chest/upper ab area.