WU:

Long Lap/500m Row Then:
3 Rounds
:30 Forearm Plank
10 Side Plank reach-unders
10 Scapula Pull-ups

MOB:

Wrist stretch
Roll out back

Strength/Skill:

8:00 EMOM
Odd: Ring L-Sit (:30)
Even: Handstand Hold (:30) or walk

WOD:

For Time:
50 Cal Row
40 Burpees over Bar (lateral)
30 Power Snatches (95/65)
20 Squat Cleans (95/65)
10 Bar Muscle Ups

Light WOD:

For Time:
25 Calorie Row
30 Burpees
30 DB Snatch
30 DB Squat
10 Ring Rows

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