Warm-up:
200m Run then 2rds of:
10 Horizontal Ring Row
10 OH Plate Lunges
10 Bird Dog

Skill EMOM x 12
1) Muscle-up x 2-4
2) Pistols x 12
3) DU x 40-50

Workout of the Day
2 person team
4rds each
20 Cal Row
15 T2B
15 Russian KBS (53/35)