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• warmup: 2 rounds
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• 10 mountain climbers
• 10 air squats
• 5 sotts press with pvc or empty barbell
• 100 M run
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• A. Thruster (off rack) 3-3-3-3-3 
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• B. 5-10 minute SKill/Progression work: Pistols - work with athletes on different modifications from most difficult to easiest (elevated heel, on top of box, pistol onto box sit, using rig for assistance) 
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• C. 2 rounds
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• 20 alternating Pistols / any modification is same rep count / Goblet squats (55/35) will be 30 reps
• 20 Ring Dips / stationary dips / box dips will be 40
• 30 OHS (75/45)
• 400 M run