For time:

2 rounds of:

Balance Pistol, 20 secs

6 Candlestick Roll-to-Pistols

6 Pistols (Alternating Legs Assisted W/Band)s

— then —

3 rounds of:

10 Alternating Pistols

Rest 2 mins

— then —

2 rounds of:

5 Kipping Swings

10 Banded Lat Pull Downs

5 Bar Muscle-ups

**skill work–not for time**
— Everyone can do the pistol balance and candlestick to pistols
— 6 alternating pistols with our without a band, more warm up for second part

**2nd Part:
— Scale for Alternating Pistols:
1). plate under heal
2). negatives to a box that is lower than parallel

**3rd Part:
— everyone can work kip swings, work on AGGRESSIVE hips to bar
–everyone can do banded lat pull downs to warm up lats for BMU
1). scale reps
3). Spotted
4). Strict Pull ups 5/round (NO BANDS)
5). Strict CTB (5/round)
6). DB Renegade Row 5/side

3 rounds for quality of:

20 Hand Plank Shoulder Circles

30 Reverse Snow Angels

L Side Plank, 20 secs

R Side Plank, 20 secs

Rest 1 min



3 rounds for quality of:

8 Standing Paloff Banded Press Holds

12 Landmine Twists

Hamstring Plank, 20 secs

8 Bird Dog Rows, pick load

Paloff Press – x8 each side (choose red or blue band)
Bird Dog Row – x8 each side (use Kettlebell)