Skill: Pistols

Strength: Squats

5 sets:

5 Back Squats with a 0:03sec descent @ 70-75%

Immediately into;

15/12 cal row or bike

(Rest 2-min)

Metcon: 12 min EMOM

Min 1 – 8 D-ball over shoulder

Min 2 – AMRAP Pistols

Min 3 – 100m run

L1: 150/100, Pistols

L2: 120 (or 100)/80, Pistols

L3: 80/60, Scaled pistols 

L4: 60/45 or slam ball, Goblet squats