Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
- 3 x Deficit Handstand Pushups
Then for time:
- Row 1600m/1 mile
- 50 x Sandbag Thrusters @ 15kg
- 30 x Toes to Bar
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.