Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders