3 RNFT
10 SA DB Press
10 DB Front Squat
45 sec Plank

EMOM 10
1 – 6 Strict Pull-ups, 3 sec lower
2 – 9 Thruster, 45/30

Active rest for 10 min
– Pull-up skill work & progressions
– Increase barbell weight

5 RFT
9 Kipping/Butterfly Pull-ups
6 Thruster, 60/40