Warm Up:
200m run then 2rds of:
8 Narrow Grip Chin-up
10 Shoulder Dislocates
5 Nose to Wall Squats

Skill EMOM x12
1- Rope climb x 2
2- L-sit x 30-45 sec
3- Bent-over barbell row x6-8 reps (moderately heavy)

WOD:
5 min AMRAP
8 Burpee
8 Wall ball (20/14)

Rest 3 min

5 min AMRAP
8 T2B
20 DU