Warm -up:
480m run
30 air squats
20 push ups
8 false grip pull up “bar/ring”
6 HSPU

Skill:
back squat
Warm-up 10-45/35
1×12
65/45
75/55
95/65
Or
10@55%
10@60%
10@67%
10@75%

WOD:
Cash – in: 1 min max Double unders

12 minute AMRAP:
5 pistols
200m run
10 chest to bar

Cash – out: 1 min max Double unders

Post:
3×40-Russian twist
3×30 sec planks