Skill/Strength:
Every 1:30 for 6 Rounds
1 Squat Snatch+1 Overhead Squat
-Start at 60% and add load each round

Metcon:
4 rounds, 2 mins each, for max reps of
20 Pullups
16 Alt. Front Rack Lunge 135/95lbs
max reps in remaining time GHD Sit-ups
-Rest 45 secs between each round
-Scale pullups in reps or add assistance, as well as lunge weight to guarantee you get to GHDs each round

Accessory Work:
3 rounds, each round for time, of
50/35 Echo Bike Calories
Rest 1:1 between each round

Mobility:
3 min glute smash per side