SKILL

1 set of MAX reps of any pulling movement:
butterfly C2B
butterfly PU
kipping C2B
kipping pull up
just kipping movement

then go down to @50%-60% you managed on your first set and perform 4 more sets of the same movement.
Technique is key!! If it brakes go down to an easier movement!!

rest 1 min between sets

METCON

METCON- E.5.M x 5 rounds:
run 300 m
15 WB shots 9/6 kg
15 burpee
15 V-ups