Skill:
3 Sets
A1: Ring Dips (8 reps)
A2: BB Bent Over Row (12 reps)
WOD
For Time:
3 Rounds
25 Front Squats (75/55)
25 Sit Ups
*rest 1 min after each rd,
then 3 Rounds
30 Front Rack Forward Lunge (75/55) 0:60 Sec Plank
*rest 1 min after each rd
18 min cap