Warm-up

*See Wodify

Skill

10 Minutes of Unilateral Strength and Stability Work

Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo)

Intermediate: Box Pistols,Rig Assisted Pistol

Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge

Conditioning

For Time:
50 Wall Balls (20/14->both to 10′ target)
50 Box Jumps (24/20″)
850/750m row
25 Wall Balls
25 Box Jumps
500/450m row
20 MIN CAP
*Fitness
See Wodify

Cooldown

See Wodify

At Home

A. Single Leg Unilateral Work

B. 50 KB Horn Cleans
50 box jumps
Row/Bike/Elliptical/50 Up downs
25 KB horn cleans
25 box jumps
Row/Bike/Elliptical/25 Up downs