Skill

Strict pull-up complex

1x5 Strict pullups

Regular, chin-up, mixed, mixed, wide, narrow, max reps any grip, add assistance max reps any grip

WOD
Tabata of cardio machine choice then,

Pull-up Accessory

4 Rounds

100m Farmer's carry

10ea. KB Curls

Rx, INT, Scaled

n/a

Swift

Partner/team workout

15min Max distance ski

A: Ski

B: 150m run

C: KB Front rack hold