Skill
8 sets:
3 strict ring dips (weighted if possible)
3 strict pull ups (weighted if possible)

Rest about a minute between rounds. Move straight from the dips to the pull ups

Scale with bands if you need to, otherwise try adding at least a small amount of weight to both movements.

Workout of the Day
AMRAP in 10 minutes:
4 burpee box jump overs
8 alternating dumbbell hang squat cleans

Try to keep the hang squat cleans unbroken, and then push the pace on the burpees as much as you can without compromising on those sets. Find a rhythm and keep moving.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 5×1:40 on, 0:20 off