Pistols - Progression with bands and plyo boxes - 3x20 with 1'30" rest in-between sets


5 Rounds for time
5 Handstand Pushups
10 Overhead Lunges (95/65#)
15 Hang Power Clean (95/65#)

4’ AMRAP – Max Points
Max UB Thrusters (95/65#) – Each rep counts as 4 points - When you place the bar down, complete as many Air squats as possible with remaining time – Each Air Squat rep counts as 1 point 


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.