Mobility:

Hips/Glutes

EMOM x 12
1) Alternating Weighted Cossack Squat x 12
2) Weighted Pull Back x 12
3) Plank on Rings w/ hollow body x 40sec

Workout of the Day
2 person team for max calories
2rds total
2min Row
90sec Row
60sec Row
30sec Row

Finish:
Work on a Goat in remaining time (skills/gymnastics only)