Fitness WOD
1. Back Squat
7×1 (15 min to build to max for the day)

2. For time:
1 round
30-Russian KB Swings Heavy
15-Ring Dips
3-Rope Climbs
Then
2 rounds
20-RKB
10-RD
2-Rope Climbs
Then
3 rounds
10-RKB
5-RD
1-Rope Climb
(Can scale rope climbs to 30/20/10 ring rows. Or 9/6/3 beginner rope climbs)
(Scale ring dips to ring pushups (

Performance WOD
1. Back squat
7×1 (15 min to build to max for the day)

2. For time:
1 round
30-Hang Power Cleans 115/80
15-Ring Dips
3-Rope Climbs
Then
2 rounds
20-Hang Power Cleans
10-Ring Dips
2-Rope Climbs
Then
3 Rounds
10-Hang Power Cleans
5-Ring Dips
1-Rope Climb