Skill

For time:

** 150ft Sandbag lunge @70/50
** 20 Strict pull-ups
** 150 Sandbag lunge @ 50/35
** 20 Kipping pull-ups
** 150ft walking lunge
** 20 Jumping pull-ups

WOD

Pick one:

** 1 mile jog
** 30 TGUs (15ea.)
** 2K ski

Swift

For time:

** 2K Bike
** 50 Bench hops
** 10 Wall climbs
** 2 min Wall sit
** 100 DB Rows (50ea.)
** 100 Flutter kicks