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)