Skill
Kipping Handstand Pushups Practice

Strength
3x5 Deadlifts 110kg (3mins rest)
I didn't do any heavy deadlifts on Wednesday, so I did them today!

WOD
For time:
1000m Row/800m Run
5 rounds of:
25 Pullups
7 Push Jerks (60kg)
This really destroyed my forearms and had to take lots of breaks but still it wasn't easy in terms of metabolic conditioning.

Endurance
1 Mile Time Trial - 5:48
First time doing this so I am really pleased with the result! I have to say that this was easier than I thought as it didn't get much lactic acid in my blood. Next time I am going for 5 minutes.