Skill:
Ring Dips (strict and kipping)
Metcon:
AMRAP in 12min:
5 Front Squats (#60/40)
8 Knees-to-elbows
Cash-out:
For time:
Farmer Carry (DB/KB) up the stairs and back to the box, as heavy as you can go
write down the weight used and time on the leaderboard and on SugarWOD!