WOD:

071119
4 sets: (take 13 minutes)
2 TGU/arm (alternate every rep)
12/side banded Paloff press plus additional rotation
5 strict pronated Pullups (use weight if able)
EMOM:
1st min: 1 rope climb to 15ft
2nd min: 10/8 ski erg
3rd min: 100m run
4th min: :25 AMRAP strict pull-ups

Rx+ 2 rope climbs / Strict CTB