A. Skill work:
12 min emom
1st 6-12 x T2b
2nd 50 Dus (45 sec practice)
3rd 20-30 sec ring support hold

If you proficient at doubles try to do them with breathing with your nose only

B. 5 sets
In 2 min
20/15 cal bike
Max burpee box overs
2 min rest

Push the pace and see if you can hold on to it 😀