Warm Up
2 rounds
1:30 cardio machine
4+4 lunge elbow to floor strech
4 Inchworms with push up
8 Scap Pull ups
12 Ring row
12 hollow rocks

Skill training
Kipping Pull Ups

WOD
2 sets:
9-6-3 reps of
Burpee Pull ups / 9 burpees + 9 banded strict pull ups or ring rows
18-12-6 reps of :
Box step ups with 1 db on shoulder
rest 3 min bwn rounds

Accessory
3 Sets:
10 single arm db bench press R/L
10 Suitcase Deadlifts R/L
10 Single Leg Calf Raises R/L
rest 1-2 min and repeat