WARM UP: 2x’s 200 M Run 20 Lunges 10 Lunge to Instep 10 Ring Rows 10 Dips on Box 20 Glute Bridges w/Feet on box SKILL: 5 sets of 5 Strict Weighted Pull Ups WOD: 21-15-9 Squat Snatch Ring Dips 400 M Run after each round