Skill

Take 10-12 minutes to work on Pistols or Pistol Progressions

Pre-futoor WOD

Every minute, on the minute, for 12 minutes (4 sets):

 Minute 1 – 10 Toes to Bar Minute Minute 2 – 15 Kettlebell Swings (24/16 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Post-futoor WOD

Every minute, on the minute, for 15 minutes (5 sets):

 Minute 1 – 10 - Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs