Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups

Better details in the comment section.

A: Conditioning
Teams of 3:
150 Calorie Row
50 Power Snatches 42/30
150 Calorie Row
50 Clean and Jerks 42/30
150 Calorie Row
50 Thrusters 42/30

10x2
8x2
6x2

with 15kg bar

• 6x2 with 15kg+10kg
• 3x2 with 15kg +10kg

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-

Ring Dip 4x8 reps

Barbell High Pull 4x10 reps

3rft:
10 Pull ups/Ring rows
30 RKB Swings 32/24kg
Run 400 Meters

Relax!