Warm Up:
Standard
Then:
3 Rounds
AMRAP: Pistols Right Leg
30 Second Side Plank (Right)
AMRAP: Pistols Left Leg
30 Second Side Plank (Left)
Then:
100 Double Unders
1 Lap
30 Pull-ups (Sub Ring Rows or Band)
1 Lap
30 Front Squats (135/115/95)
1 Lap
1 Lap Farmer's Carry (55/35)
20 KB Snatch (55/35)
1 Lap
For Part A, the intent is to test how many consecutive pistols, or single leg squats you can do on one leg consecutively. If you have pistols, go ahead and test this out. If you do do not have full ROM pistols, do sets of 5 modified reps. Modifications might include elevating your heel, using a counterweight or going down to a box. In between sets, work on your side plank. If 30 to 45 seconds is too easy, elevate the top foot and/or hold up a kettlebell with the top arm.
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