30 minute row/ride/run/ski/climb/loaded step (conversational pace, wholly aerobic; switch between machines as needed)
1-5-1-5-1 strict pull-up ladder; not for time, switch grip as needed
KB RDL @ 3030: 3 x 10 reps; rest 1-2 minutes
(2) Make up:
If you missed Monday, Tuesday, or Wednesday session, you can make up one of these (minor modifications might be needed)
(3) Skill work:
Pick a skill. Tell me why you want to improve it. Tell me what portion of the skill you're struggling with. I will help you.