Warm-Up
3 Rounds for quality
20+20 Single leg single unders
7+7 Single Arm Ring Rows
7 Scapular pull-ups
7+7 Single leg V-ups (not alternating)

SKillz

EMOM for 7 Rounds
X Strict Pull-Up (sub banded pull-ups for 5-7 reps)
X Toes to bar (sub toes towards bar with a straight leg)
Choose a number that allows for an unbroken set of pull-ups into toes to bar. The number should be consistent across all 7 sets so err on the side of slightly too easy.

Conditioning
”Sit-Up Cindy”
15 Minute AMRAP
5 Pull-Up (Kipping)
10 Push-Ups
15 Abmat Sit-ups

Strength
12 Minutes to warm up to..
Heavy Single Push Press
then..
E2MOM for 3 Rounds
3 Push Press @ 85%