In WODs
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Strength:  Overhead Squat/Snatch Balance – 3×3 for both (for form not weight)

Then, AMRAP 20 minutes of:
5 Rope pull-ups
5 Handstand push ups
10 Ring dips

Finisher: 10 Skin the cats on rings – slow and controlled (see this video from CrossFit Ireland for proper form)