Skill
3xMax Effort Tempo Weighted Ring Dips (10kg) - 4 + 2 + 1 (60s rest)
Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep.

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...

Endurance
2x1600m (3 mins rest) - 6:18 + 6:56
The first one just took away all my energy.