Strength: Pistols 3-3-3-3-3 per leg
- Over five set build to heavy with KB
- Scale to step ups and shrimps
WOD:
- 4 minute AMRAP
- 400m Run
- Max effort bar muscle up
- Rest 2 minutes
- 4 minute AMRAP
- 500m Row
- Max effort HSPU
- Rest 2 minutes
- 4 minute AMRAP
- 400m Run
- Toe to bar
- Rest 2 after cut off
- 4 minute AMRAP
- 500m Run
- Max distance handstand walk
