STRENGHT
SKILL PISTOL SQUAT
3 ROUNDS
20-seconds on : 10-seconds off (each movement)
Hollow hold flutters
Butt lift offs
Elbow plank tuck slide ins
No rest between the rounds
WOD
4 ROUNDS
9 – 15 – 21
kb snatch
tuck sit up
goblet squat
FLOW: 9 + 9 kb snatch, 15 tuck sit up, 21 goblet squat