Warmup:
5 mins
1 chin up
5 sumo deadlift highpulls 45#
10 situps
1 chin up

Stretches

Skill:
Rope climb progressions (I didn't progress very far)
Rowing form
Dumbell pulleys
EMOM for 6 min @55#
1-1-1-2-2-3

Workout:
2 mins of work then 3 mins of rest - 5 rounds
Rope/Ladder climbs from box - 3 accents
Row for calories

I rowed for 145 cals. I think a rower tries to suck one's soul out...