Skill
HS Practice
6x20m Sprints (60s rest) - All at bout 3-4s.
3xMax Effort Weighted Tempo Ring Dips 3kg - 4 + 2 + 2 (60s rest)
(Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep)

WOD
5 rounds for time of:
5 Muscle-ups
5 Box Jumps (35")
All movements were performed with games standards. Crushed this!

Endurance
2x1000m Run (4 mins rest) - 4:25 for both
My left knee started to hurt and had to stop so I treated this as a slow interval session instead.
These runs are starting to get boring.