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Skill work(15 minutes) Pistol progression Workout of the day 5 rounds- Bike .5/.4 miles 15 KBS

Workout of the day 4 rounds- 1 min max Strict pull-ups 1 min max Du 1 min max clean and jerk 1 min plank 1 min rest Rx 125/85# Rx+ 155/105#

Strength: Back Squats 1 Rep max For time- Row 1500m *every 3 minutes including 0:00 complete 10 DB step ups Rx 40/25# Rx+ 50/35#