Warm-up:
200m Run then 2rds of:
10 Deadbug
10 Bird Dog

Skill EMOM x 9:
1) 30-45sec L-sit
2) 6-8 Alt Pistols
3) 2-3 Rope Climb

WOD:
EMOM x 16
1) 30sec Row for Cal
2) 30sec MU or BMU
3) 200m Run
4) 12 T2B