A: Skill development/practice
15:00 pistol progression review and practice of the balance skill set
then…
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