Mobility:
Shoulders/Chest

Skill:
Turkish Get Ups
10min to build to 3RM Use DB, KB or even barbell if experienced

EMOM x 24
2rds of 40work/20rest, 2rds of 30work/30rest, 2rds of 20work/40rest
1- Bike @70+/60+ RPM
2- V-ups (or tuck-ups or alternating single leg)
3- Row for cal @1000+/800+
4- Front Rack KB Walk (53/35)