Skill:
Kipping pull up
Advanced: 12 min EMOM
Odd: 8-12 Kipping pull up
Even: 30 sec Double KB overhead hold

Metcon: For time
400 m run
100 Lunges
75 Sit ups
50 Push ups
75 Sit ups
100 Lunges
400 m run

Scaled: 4-5 Rounds For Time
200 m run/row
30 Lunges
20 Sit ups
15 Push ups