14′ amrap.
Warm up
2 rounds, 10 reps of:
10 air squat
10 scapular pull – ups
10 side plank (30”each side)
10 kips
5 x 3 front squat 5 x 5 @85% – 90% 1 RM
pistols technique + mobility
WOD
14′ amrap
10 pull – ups
200 m run
20 pistols
$CASH OUT$
4 x 30” on 30” off
bike or row
