WOD:

061619
EMOM x 16 min (skill w/ moderate effort)
1st min: :20 Hanging Knee raise hold
2nd min: 4/4 alt pistols
3rd min: :40 Ski Erg @ 85% effort
4th min: 15 double arm bent over bell row (quality)

rest 6 min
Perform 1 set every 3 minutes
5 strict pullups
5 burpee Box jumps 24″/20″
10 V-crunch
15 Kb swings @ 24kg/16kg
**2 min CAP each round**