3 RNFT
12 Press-ups
6 DB Front squat @32X1
12 DB Reverse Lunges
6 Ring rows @31X2

EMOM 8
1 – 30 sec Pull-up Skill
2 – 30 sec Skipping Skill

– Tap swing, kipping, butterfly, CTB
– Single, double, speed, efficiency, triple

For total cal/reps:
60 sec Row
60 sec Burpee over rower
Rest 4 min
3 sets