Warm Up
Shoulder mobility
Joint mobility

2 rounds:
10 air squats
5 leg raises (back on floor, work on core)
10 hand plank to elbow plank
10 back lunges to leg raise to chest

 
Skill / Strength
PULL UP PROGRESSIONS
Choose the appropriate scale
1. Ring rows (vertical)
2. With band
3. Strict
4. Weighted

 
Metcon
MR.16.01.25
Buy in: 2 Mins double unders*
then:
EMOM till failure
10 goblet front squats @ 80% effort
then:
Buy out: 2 mins double unders*

If you have some double unders, attempt them. If no double unders, do tuck jumps. NO SINGLE UNDERS!

Score is number of double unders/tuck jumps plus number of goblet squats