Mobility:

Shoulders/Lats

Skill:

Pull-ups

Conditioning:

Consider doing this as a nasal breathing session

As Many Rounds and Reps as Possible in 18min of:

400m Run/Row/Ski

20 Single Arm Alternating Russian Kettlebell Swings

100ft Suitcase Carry each arm

20 Goblet Squat with kettlebell

20 Straight Leg Raises anchored to kettlebell