Wednesday:  January 22, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded ankle distraction 2:00/side

2 Rounds
20 Band Pull Aparts
10 Scap Pull Ups + 10 Kip Swings
20 Duck Walk Steps
6-8 Strict pull Ups or elevated ring rows
20 OH Squats with band overhead

Strength/Skill(15:00 – 30:00)
Pistols:  Spend 10-15 minutes working on your pistols.

If you are competent with pistols, try performing them with a DB or KB.  If you’re still working on them, some modifications are:
Elevate your heel, use a band across the rig to squat on, use a box or a rig upright, etc.  The goal is to just spend some time learning to squat on one leg.

WOD(35:00 – 55:00):

Fitness
AMRAP 20 Minutes
8 DB Push Press
12 Ring Rows
24 Air Squats
12 Push Ups
8 Lunges

Performance
AMRAP 20 Minutes
8 HSPU
12 Pull Ups
24 Air Squats
12 Push Ups
8 Pistols

Option 2: 8 Push Press at 95/65lbs instead of HSPU and 8 front rack lunges (4 each leg) instead of pistols.

Competition
AMRAP 20 Minutes
8 HSPU
12 Chest 2 Bar Pull Ups
24 Air Squats
12 Push Ups
8 Pistols