WU:

Dynamic warm-up then:
3 Rounds:
4 Dive-bombers
4 Sit-up to Straddle
2 pull-ups using rock climbing holds

MOB:

Trap Floss with Barbell
Foam Roll Back

Strength/Skill:

EMOM 10 min
Even: DB Snatches (50/35)
*Determine # of reps after first round and try to keep it throughout the workout
Odd: Handstand hold or 25 ft. HS walk

WOD:

5 RFQ:
4 (per side) turkish get-ups
20 Abmat Sit-ups
2 Rope climbs (legless if you can)

Light WOD:

4 RFQ:
50 ft. SA OH DB carry (change arm each round)
15 Abmat Sit-ups
1 Rope get-up

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