(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min Barbell Tricep Smash
2 Min Banded Wrist Rocks

Note: Scroll to 6:20 of this video.
https://youtu.be/Un1PDhrU3h0

Warm-up: 15 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Skill: 10 Min
Ring Dips
Leg assisted
Banded
Kipping

Note: Cover all three versions. Emphasize hands close to the body elbows above shoulders at the bottom and external rotation (thumbs out) at the top. Leg assisted for beginners, Banded for folk who can support their full body weight at the top of the dip (should be like strict with no bounce out of the bottom). Kipping for those who have some strict ring dips.
https://youtu.be/RS2m5LyRpL8

Workout: 25 Min
15-12-9-6-3 For time
Chest-to-Bar Pull-ups
Squat Clean (135/95)
Ring Dips
20 min Cap

Scaling: Jumping Chest to Bar, Leg assisted Ring Dips