Thursday

Strength: Plyo Pull-Up/Tempo Ring Dip
Plyo – Pause at bottom, pause halfway, pause and hold at top
5 x 3
Ring Dips – 3 count down and 3 count up
3 x 5

Skill:
5 x 5 Pistols
Advanced: Weighted
Intermediate: Pistols or weighted Pistols
Beginnger: Pistol Progression – off the box or plate, narrow squats, or 1 foot anchored behind leg

Metcon:
8 Min EMOM
5 Deadlifts 225/155
7 Box Jumps

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