Skill
EMOM x 3 rounds (6 minutes)
1 – 3-5 BMU / RMU or low ring transition work
2 – 6 / 6 Pistols

Strength:-
3-4 rounds
8-12 DB Z Press
6-8 Chin ups

Metcon:-
10 min AMRAP
10 Front rack lunges 60/40kg
10 HSPU
10 Situps