Warm Up:
run or row
10 jump squats
2 lengths high knees
2 lengths butt kickers
10 jump squats
2 lengths burpee broad jumps
2 lengths walking lunge w/ twist (over front knee)
10 jump squats
Skill:
Pistols
(work through progression (using bench, box, counterbalance, etc)
#try with weight (KB) if you have them
5×5 at highest progression
WOD:
3 rounds for time
12 pistols
12 SH2OH 135/95
50 Air Squats
12 KBS 70/53
*15 min timecap