Standard warm up- two rounds

Mobility- shoulders hips and wrists

skill/strength- Squat clean- find your heavy squat clean and/or work on perfect form. Back straight, no leaning forward at the bottom of the squat and catch it low.

WOD

5 rounds for time with a 20 minute cap

200m run
10 ring dips (scaled to your ability)
10 squat cleans