WARM-UP:

10 Pass throughs
5 Fig 8 ( each )
10 Ring rows
8 Push ups w/3 sec descend
:30 Bar hang
:30 Handstand hold
X2

SKILL:

Super Set

10 Bench press
15 Banded pull-aparts
X 3 sets

WOD:

20 min EMOM

MIn 1- 8-10 Cal on Bike
Min 2- 8-12 Burpees
Min 3- 12-15 Pull ups
Min 4- 15-20 Ab-mat situps