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

10 rounds, :60 clock – REST :60

buy in… 10 kcal Row

odd rounds: AMRAP single ring pull-ups

even rounds: AMRAP ring dips