Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second hollow hold

Scale the pull ups to banded or ring rows so that you can complete 5 reps in no more than 20 or 30 seconds throughout the 7 minutes.

Workout of the Day
6 rounds:
3 minutes of calories on the rower, bike, or ski erg
1 minute of rest

Record the sum of all of your calories. Use this as a chance to find a sustainable pace on your machine of choice. If you would prefer to run instead of use a machine, then do a 500 meter run every 4 minutes for 6 rounds.