Warm-up:
2 x 2:00 Banded Ankle Mobility
2 x 2:00 Couch Stretch
5:00 Squat Therapy
Strength:
Time Cap 10:00
Accumulate 2:00 of each
Arch Hold
Hollow Hold
Side Plank Hold (1:00 Each Side)
Skill:
Pistol Squat Progression
Metcon:
9:00 AMRAP
2 Alternating Pistol Squat
10 Double Unders
4 Alternating Pistol Squat
20 Double Unders
6 Alternating Pistol Squat
30 Double Unders
…
Competitors:
Every 1:30 for 15:00
1 Squat Snatch
add weight each round if the form was good.