A. Skill:
You will have 15min to complete the following:
Ring Dips – Work up to the heaviest weight you can handle for 3 reps OR the lightest assistance band you can use. If you are unable to stabilize accordingly on the rings, then move to the parallel bars.
Pull-Ups – Work up to the heaviest weight you can handle for 3 reps OR the lightest assistance band you can use.
NO KIPPING!
 
B. MWOD:
L-Sit – 3 x 30s
“RX” for this would be on the rings, with legs fully locked out, hips @ 90 degrees flexion. Scale down from there.

 
C. WOD:
12min AMRAP –
5 Push Press (135/95)
10 Deadlifts
Run 200m