Skill
Spend 10min going over pistol progressions
-knee tracking test
-feet together squat
-sl box
-ring supported pistol
-heel elevated

Wod
Beginner
5 rounds
Hs / pike hold - 15-20sec
Pistol progression left leg 5 reps
Pike/press up 5-10
Pistol progression right leg
1min rest

Intermediate
5 rounds
Hs hold 20-30sec
Pistol progression left leg 5reps
Strict hspu 5-10
Pistol progression right leg 5 reps
Hs hold 20-30sec
1min rest