WOD Fr

Warm-up
600m run

8x 20 sec work/10 sec rest

burpees
lunges

hollow rocks
banded knee hip hinge

Mobility
5min ankle CARs
5min loaded ankle stretch

Skill
Metcon
pistols
e2min 10
I. box slide
II. pistol to target
III. pistol on plate
IV. shrimp squat
V. pistol
*work/rest as needed

Metcon
Metcon
emom 10
I. 20 kb swings 24/16
II. 20 kb squats 24/16