Skill: Teach Pistols and how to scale properly, also use method with bands across the rig and j-hooks.
Strength: Deadlift 1RM Test or heaviest set of 5×5, around 75% of 1RM or heaviest possible.
WOD: Tabata Stations (20 sec. work, 10 sec. rest)
4 min-Wall Balls (20/14)
4 min-Sled Push (5/3) *45’s for men and women on sled. (1 rep for every 25 meters)
4 min-Pistols (Alternating)
4 min-Atlas Stones *Ground to Shoulder (AHAP)
4 min-Tire Flips (AHAP)