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Wednesday Warm up: Run 400m 2 rounds 5 split squats with rear foot elevated per leg :30 hollow hold :30 plank/inversion hold Mobility Strength/Skill: Pistols EMOM for 10 minutes Level 1: 10 Pefect narrow stance (feet almost touching) squats (can scale to box or band) Level 2: Using box or band, 5 controlled single-leg squats per leg Level 3: 3 negative pistols per leg (can try roll-up as well) Level 4: 3 pistols per leg, Level 5: 3 weighted pistols per leg WOD: 30 sit-ups 15 front squat (135/95lbs) 24 sit-ups 12 front squats 18 sit-ups 9 front squats 12 sit-ups 6 front squats Int and Beg - 50% of 1RM 1st set of front squats should be unbroken 16:00 time cap 
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