CFCody WOD

Strength/Skill work
3 sets:
3 Overhead Squats 
3-5 Ring dips and/or progressions
-use this to work up to or slightly higher than WO weight for OHS
-Practice mechanics of Ring dip and find WO option

WOD
10min AMRAP:
6 OHS (105/155)(75/115)(35/45)
9 Strict Ring Dips

Ring dip Variations
Foot assisted Ring dip
Banded Ring dip
Straight Bar Dip
Box Dip
Jumping & 3 count lowering ring dip
Banded tricep extensions

PureFit WOD

14min AMRAP:
6 Banded OHS/Goblet Squats
9 Box dips/Banded tricep extensions  
12 Calories