Skill/strength: Overhead squat 5 sets of 3 reps with 3 second pause in the bottom.
WOD: for time:
50 calorie row
40 wall ball shots
30 deadlifts @ 40% of 1 RM
20 HSPU (scale to seated DB shoulder press 2:1)
10 muscle-ups (scale 3:1 dips and pull-ups)