I did strict pull ups before

30 su
3 one foot lunges each leg
5 hollow rock
7 ring rows
3min ankle mobility

Basic Strength
Back Squat (1×5)
take 20min to find new 5RM back squat
*take 43-5 sets to warm up
*rest 2-5min
I did 80/82.5/85 kg. I tried 87.5 kg but failed during the third rep, so no pr… :/

2:30min work on pistols
2:30min 4 strict t2b hold 3sec at top
20-40 du / du variation
*focus on quality movement
*rest as needed

Metcon (AMRAP – Rounds and Reps)
amrap 9
8 t2b
12 wall balls
RX 9+2 or 3

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