(Mobility/Other Skill/Medium Metcon)

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

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

Skill:
Ring Dips
Leg assisted
Banded
Kipping

Workout:
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