Skill 1 – 5 x5 per leg pistol squats – Advanced technique pistol with pvc in the overhead squat rack poistion
Skill 2 – 5 minutes max muscle up with 30-45 seconds rest in between – scale to row/dips or banded muscle-up
WOD
5 RFT
20 KB Swings – 24/16K
1 rope climb
200 meter run
