Warm Up X2

  • 8 Inchworm Pushups
  • 8 Depth Drop Long Jumps (smallish boxes)
  • 8 Bar Pullovers (Setup Balance beam for assistance)
  • 10 Pushups

Mobility

  • Banded Hip Openers 1 Min / Side-
  • Facing away from  pole in lunge - wide knee circles

Skill

One Legged Squat Progression Candle or Strict 8 Min

http://gymnasticswod.com/content/pistol-progression-pt1

One Arm Pushup Progression 8 Min

http://gymnasticswod.com/content/one-arm-push-progression

Workout

20 Minutes Amrap

One Arm Pushup - 2 Each Side

Go Over Vault Box (any safe method)

One Legged Squat (or progression) 4 each leg

Go Over Vault Box (any safe method)

 

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