Bodyweight day

Body weight strength-

5 super sets of-
5/5 pistol squats + AMRAP of strict chin ups

Progression for pistols-
1- seated- hips higher than knee cap
2- seated- hips lower than knee cap
3- Elevated pistols
4 – Roll up pistols
5- weighted / body-weight pistols

Metcon-

10 RFT-
10 Air squats
5 T2B
8 meters "plate push" 10/5kg