Part A, For Skill: 

 

The Pistol Squat -

12-15 Minutes to:

- Practice progressions (Standing on Box. Sitting to box. etc) - Work on flexibility to help this move. - Work to a flat soled shoe (Take off those Oly's!) - If you are a wizard at Pistols lets add some weight to the equation!  

 

Part B

4 Rounds For Time::

  10 / 7 Strict Pull Ups 20 Pistol Squats (Alternating)        

 

** 13 Minute Time Cap **          

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