1) 8 min. AMRAP for Skill:
- Push-Up Position Shoulder Taps x 5/side w/ pause on each side
- KB/DB Goblet Squat w/ (3-5-X-0) Tempo x 3 reps (3 seconds down, 5 second pause, fast up, no pause at top)
- Bar or Ring Kipping x 5-10

2) EMOM x 10:
min. 1) Strict Pull-Ups or Strict Banded Pull-Ups w/ 3 second negative each rep x 2-5 reps
min. 2) Hanging L-Hold or Knee Tuck Hold x :10 - :20

3) 15 min. Partner AMRAP:
- 40 Cal. Row/Bike/Ski/400 meter Run
- 30 KBS to Eye Level
- 20 Box Jumps w/ Step-Down @ 24/20 in.
- 10 HSPU's or Pike Push-Ups

***All reps/distances split evenly and broken up, as needed.