Skill
7 rounds, with about a minute of rest between:
4-8 ring dips (strict)
10-20 second ring support hold
10-20 second L-sit on the floor

Use a band or your feet on the ground to scale the dips so that you stay roughly within the rep guidelines. Stay on top of the rings after your last dip, then transition quickly to the floor for your L-sit. Tuck your legs on the L-sit if you need to so that you stay within the time guidelines.

Workout of the Day
For time:
40-30-20-10
Double under
Wall ball

15 minute time cap

Folks that are strong on both of these movements should be shooting for unbroken or close to it. If you struggle with them, then set yourself a goal of completing small sets (5-10 at a time) to chip away at each round. Scale the jump rope so that you can finish the round of 40 in about a minute or less.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, rep scheme of 50-40-30-20-10
metcon: 5×1:30 on, 0:30 off