Skill:

HSPU (spend 10-15 mins on progressions)

WOD:

10 MIN EMOM

MIN 1: 7 HSPU OR 15 pushups

MIN 2: 12 Pullups

Rest 2 mins

10 MIN EMOM

MIN 1: 15 KB Swings 53/35/26

MIN 2: 15 Goblet Squats 53/35/26