Skill:
EMOM 10-
Level 1: 15 second Tripod Hold
Level 2: 5 Kipping HSPU
Level 3: 5 Deficit HSPU

Metabolic Conditioning:
“Jackie”
1,000m Row
50 Thrusters (45)
30 Pull-ups

into,

“Diane”
21-15-9
Deadlift (225/155)
HSPU