Skill
DUs (I am starting to see some improvement on these) + Bar Muscle-ups

WOD
7 rounds for time of:
7 Deadlifts (80kg)
7 C2B pullups
This wasn't very metabolically challenging as strength endurance played a huge role!
But still it really fatigued my forearms.

Endurance
800mTT - 2:40
Rest 5 mins
2x800m (2 mins rest) - 3:40 + 3:39
I think I could have been a bit faster in the time trial if I hadn't slowed down towards the end.
Other than that it was awesome and I recovered very well between efforts!