WOD:

Metcon (No Measure)
Skill Based w/ rotational core
7 sets:
1-5 reps RMU > BMU > CTB > Pullup > Toes to bar
rest :45
12/side Standing Rotational Banded Chops
Rest :45
Metcon (6 Rounds for reps)
2 minute AMRAP @ 90% effort:
15/12 Cals on rower
12 Step Down Box Jumps @ 24″/20″
9 FS Burpees (feet must return to shoulder width at top)
AMRAP SDLHP Swings @ 24kg/16kg
rest 2 min

55+/15- 20kg/16kg