Skill

1-10

** Strict pull-up
** Dip

WOD

For quality:

** 50 Delt hell
** 100 Hollow Rocks
** 150ft Death march

Fit30

Partner workout
10 Rounds for time (5ea.):

** 60 Single unders
** 15 Toes over hips
** 10 Jump lunge complexes