Mobility:
Shoulders

Skill:
Athlete Choice

WOD:
400m Row
40 Russian Twists (25/15)
400m Run
40 Candlesticks
400m Row
40 Ball Slam Sit-ups (25/15)
400m Run
40 L-sit Leg Lifts on Rings

If time allows, practice isometric holds for building strength on pull-ups and dips.