Warm-up:
3 rounds w/ light dumbbells
10 bent over row
10 push press
10 front-rack lunge steps
5 Renegade rows (Push up+ Row R+Row Left=1)

Strength/skill:
5 Rounds, EMOM:
1st min: 10 shoulder to OH 
2nd min: 10 back-rack lunge steps
3rd min: 20 banded pull aparts
*Same weight for both movements. Start light, build AHAP

Conditioning:
12min AMRAP:
3 Muscle ups (bar or ring)*
6 Front Squats (155/105)
12 Slamballs (40/30)

*Muscle up mod:6 ring rows + 6 ring dips ea round