WARM-UP: 200m Run 1 Set fence drills 2x 10 Toy Soldiers (total) 6 Lunge to instep (total) 10 PVC ohsq :30 Bar hang :30 Handstand hold or plank hold SKILL: 4 SuperSets of: 6-10 Weighted Pull-ups 6-10 Weighted Ring Dips (rest :90) WOD: 9 Min Amrap: 1 Shuttle Run 12 LHPU 8 OHSQ (115/75)