Warm Up
Cardio choice 3:00
2 rounds:

10 glute bridges with empty bar
10 ring face pulls- in a row position, bring rings up towards the face instead of the chest
3 x KB rack complex
      KB front rack reverse lunge R
      KB front rack step up R
      KB front rack reverse lunge L
      KB front rack step up L

Skill: standing hollow pulldowns https://www.youtube.com/watch?v=dIKz7ggVRg0
2 sets of 20 reps

          prone PVC raises https://www.youtube.com/watch?v=9gknYFsBZy0
keep your glutes squeezed and your abs braced- no arching in the lower back- just raise the arms
2 sets of 10 reps

Banded bmu transitions- racked bar

Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up

Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

WOD- this workout should be about consistency in movements
4 Rounds of 3:00 AMRAP 1:00 Rest You can pick up where you left off
option A
3 muscle ups -ring or bar
7 pistols each side

option B
3 strict pull ups or 3 burpees over the bar
5 strict press @ 75% 1RM
7 pistols each side or a pistol progression