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

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