Skill
3xMax Effort Strict Tempo Ring Dips (5 sec down/10 sec up) - Rest 45s
(4 + 2 + 1)

WOD
21-15-9 reps for time of:
Handstand Pushups (Regionals Standard)
Burpees
Kept a consistent pace and didn't push that hard.

Endurance
Run - 8min on, 3min off, 7min on, 2min off, 6min on
(2000m + 1450m + 1200m)
Tough!