Warm Up: Partners with slam ball 8 x ball slams each 8 x lateral ball slams each- start with ball at your side of your feet and carry it up and over your body to slam it on the other side 10 x slam ball passes

Skill: pistol progressions 8-10:00 1. stack the gymnastic mats or square mats and do a pistol down to the mat and roll back on to the mat, like a get up, and roll out of the pistol. 2. green band on the rig- sit on the band as you pistol. 3. pistol off of a box to work on the slow descent.

Skill: Back Squats 4 reps @ 65% 3 reps @ 70% 2 reps @ 75% 4 reps @ 70% 3 reps @ 75% 2 reps @ 80% 6 reps @ 65%

WOD: 3 RFT TGU x 3 each side - athlete picks KB weight Plank hold x :60 Farmer carry x 4 lengths of the small part of the gym 72/53#