Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU