WARM UP: 3 Rounds: 8 Good Mornings + Plate (15/10) 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10 min Find 1 RM weighted pull up WOD: 16min EMOM :45 sec ME :15 transition Cal on bike V-Ups Cal on Row Burpees