WARM-UP:

3 Rounds:

10 Air Squats
8 Ring rows
10 SLSU
8 Push Ups

SKILL:

Dumbbell Strict Press:
15-12-9-6-3

WOD:

16 min EMOM:

M1: 15 WBS (20/14)
M2: ME Pull Ups
M3: 30 DUs
M4: 10 K2E