A: Skill development/practice

15:00 pistol progression review and practice of the balance skill set


those with EOM10 x3-5 L+R pistol or weighted pistol, last set max reps unbroken

those without: OTM10 x3-5 banded, counter weight, or elevated


B: MetCon – CAP16


  • snatch #135/95
  • bar muscle-up
  • double unders (90 per round)

* bar muscle up subs: x3 chest over bar pull-up -or- x3 CTB pull-up + x3 HR push-up

*double under sub: x300 singles