Skill

Front squat
** 10-1, E2M

WOD

10min AMQRAP:

** Pull-up complex (4&1/2, 4&1/2, 4)
** 12 DB Chest flies
** 12 DB Skull crushers

Swift

5 rounds of 2 min of:

** 20/15 Cal row
** Max push-ups
** Rest 1min