Squat Warm Up 3

2 rounds of 10m each:
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissor Kicks
-Scorpions

~then~
2-3 lengths forward and back, banded walk

Finish with 10-15 banded pullaparts and 20-30 seconds each side spiderman stretch

Pistol video: https://www.youtube.com/watch?v=q11UwY5gd0A

Metcon (No Measure)

EMOTM x 10 minutes

Odd: 8-12 lateral Step ups (add weight if needed)
Even: 5-8 banded kipping pull over/pull through

Metcon (Time)

21-18-15-12-9-6-3
-KBS (53/35)
-TTB
-Step Ups

Rx+:
70/53
Pistols