Strength

Barbell Row

3 x 10 – heavy as possible with PERFECT form.

Death by Hand Release Push-ups (20 min time cap)

With a continuously running clock do one hand release push-ups the first minute, two hand release push-ups the second minute, three hand release push-ups the third minute…max 20 minute time limit.

Use as many sets each minute as needed.

WOD

5 rounds, for time:

5 x back squats @ 135#
10 x pistols (5 ea. leg)

*Competitor: As prescribed
*Established: 115/pistol progressions as needed
*Recruit: 95/pistol progressions as needed

Good starting place for pistol progressions here.

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