WARM-UP:

2 x 20 Banded Monster walks (each)
-Forward
-Backward
-Left
-Right
2 x 10 Squats w/ bands just below knees

SKILL:

200m Run
2xs:
5 Pull ups (strict if can)
10 Push ups
10 Jumping squats

get a bar for:
:90 Quad smash R
:90 Quad smash L

WOD:

For Time and Reps (15:00)

Max Effort UB Squat Cleans (135/95)
15 Ring Dips

ME UB Squat Cleans
12 Ring Dips

ME UB Squat Cleans
9 Ring Dips

ME UB Squat Cleans
6 Ring Dips