WOD:

A. 12 min flow/skill
1 rope climb for quality
3-5 kipping hspu
:30 dead bug /hollow body
:20 bar hang
B. Emom x 20 min
1st min: 4 man makers
2nd min: 10/8 cals on airbike
3rd min: 8 strict pull-ups
4th min: 10/8 cals on rower

* strict pull-ups may ad dumbbell bt legs if needing to scale up