Friday

"And they overcame him by the blood of the Lamb, and by the word of their testimony; and they loved not their lives unto the death."
Revelation 12:11

Skills
5 Rounds:
Jump rope intervals 3 min: mix in variables of double-unders, cross-overs, single foot, and running
Rest 1 min

then

As fast as possible:

100x Sledgehammer swings 12/10lbs

then

Muscle-up practice or max rep attempts