Skill/Strength:
Every 2 min for 4 Rounds
300m Row
-Make each row faster than the one prior, so start slowish

Metcon:
100 Double Unders
Then
4 Rounds
12/10 Cal Echo Bike
10 Overhead Squats 135/95lbs (from ground)
Then
100 Double Unders
-16 min cap
-Scale DU to 200 SU or 1:30 of DU practice
-Scale OHS to 60% or something you can do unbroken, but not have a nice time doing it

Mandatory Mobility:
3 min delt smash per side
3 min calf smash per side

Optional Additional/Alternative Work:
3 rounds for quality
10 Seated Barbell Strict Press, pick load
10 Bent Over Rows, pick load