5min cardio: HARD.

Skill review Dips:
3s: Ring tempo pushups 10 sec eccentric
3s: Ring Push-ups X 15 reps
3s: Ring dip x3-5
3s: Ring tempo dip (5-5-5)

Wod: 4rft: 135/95-95/65-76/55 G*185/125
3 power cleans
3 pull-ups
3 front squats
3 C2B pull-ups
3 cleans
3 muscle ups