Part 1-
5 rounds for quality-
AMRAP of rings push ups followed by 10 reps of pistol squat (5 each)
Scaling for the pistols-
1. For those who lack range of motion in the ankle joint- elevate your heel using small plat / broom stick / incline box.
2. For those who lack leg strength- use external assistance or seated pistol.
Part 2-
18 AMRAP-
20 T2B
40 DU
30 wall balls
40 DU
Endurance WOD-
Skill-
Hang power clean + front squat + T2B
2+2+5
Metcon–
5RFT-
16 push ups
16 meters D-ball carry
16 sit ups
30 DU / 60 SU
