WARMUP

4min AMRAP
5 strict bra to bar pull-ups
10 ring push-ups
15 OH pause squats

MOBILITY

Pistol of doom
Barbell Quickie
Groin terror
Thoracic roll

SKILL/STRENGTH

EMOM for 7mins
5 – 10 Toes to bar

WOD

12min AMRAP

50 Squats
30 Push-ups
15 Pull-ups