Thursday
Skill
Pistols
Spend 12 Minutes working on pistol progressions. This could be banded pistols, box pistols, pistols standing on a plate, etc. Try to progress on to a more difficult variation than the last time you practiced these if you remember what you used. If not make sure to progress your difficulty over the course of the 12 minutes.
Conditioning
4 Rounds For Time:
20 DB Snatch
15 C2B Pull-Ups
20 Single Arm Overhead DB Lunge (Alternate between even rounds on the right arm and odd rounds on the left arm)
Level 3-45/35
Level 2- 35/25
Level 1- A weight that allows you to keep moving through the snatches and lunges, not necessarily unbroken but with short rests.