WARMUP
4min AMRAP
10 Banded squats
5 Skin the cats
MOBILITY
Pistol of doom
Thoracic roll
Barbell quickie
Hipster glides
SKILL/STRENGTH
Back squat 5, 5, 5, 5, 5
then 5min EMOM
5-10 Toes to bar
or
3+ Kipping muscle ups
WOD
10min AMRAP
12 alternating pistols
10 chest to bar pullups
8 Push press 61/42.5kg