Warm Up
400m row/bike
10 empty bar thrusters
10 dead bugs

300m row/bike
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/


skill: bench press

6 sets of 3 reps at 21x1 tempo
in between sets perform a pistol variation to warm up:
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/


WOD
Teams of 2
15:00 AMRAP
30 thrusters 95/65
20 pistols alternating sides
6 rope climbs
one work, one rest on all movements