SQUAT
5 x 10 pistols (each leg)
METCON
20 min AMRAP
1 squat @ 90% 1 RM
8 toes to bar
8 ring dips
8 pull-ups
1 deadlift @ 90% 1 RM
*Competitor: As prescribed
*Established: Use wall or pole for pistols/Knees to elbow/bar dips
*Recruit: Use wall or pole and box for pistols/leg raises/bench dips/pull-up progression/80% of 1RM both lifts.