Mobility:
Hip Flexors/Quads
Midline:
EMOM x12
1) 4 TGU (total)
2) 45sec Plank on Rings
3) 6 Inverted Burpee

Skill:
Pull-up progressions and variations

WOD:
4rds
500m Row
400m Run
30 Russian Twists (25/15)