SS1:a.) 6×2 Back Squat @80%
SS2:b.) 6x ME Ring Dips
*Strength and skills should be performed in alternating sets
WOD:20 Minute alternating EMOM
100 Meter Sprint
10 Burpees
Core: 50 WTD Sit ups w/plate 45/35, 1 Max Plank hold, 50 Good Mornings with Barbell, 1 ME Wall Sit (below 90 degrees the whole time)