Mihali.
Pic: Angela Clancy.

WoD: "Strength VERSUS Conditioning!"

Every Minute On The Minute x 20 Minutes,

Alternate Between :

Odd Mins: 10 Front Rack Box Steps Ups

Even Mins: 12 Burpee Over Bar

Midline Finisher:

Tabata Hollow Holds

(spend "rest" time in Superman Hold)

Single leg work is so underrated. We do lots of squatting type movements with both our pins but it can sometimes mask whats going on within your hips. We ALL have one dominant side, its natural order as a human being. HOWEVER we want to address this imbalance as best we can and highlight what/where needs the work the most.
By using one leg at a time we isolate that particular side to work for itself (kinda like Dumbbells are so cool to work on regularly). If you want to get that elusive pistol squat this will help. Even if you don't care about getting a pistol squat this is still very important as it will improve your regular squatting movement. It will help improve your deadlift. Heck it will even improve you overhead dynamic pressing/jerking because you are strengthen up the hips/glutes as well as the legs.
Single leg stuff is great. After all we do single leg work every day of our lives - WALKING!!
YOU choose the weight.
Why the Burpees?? Why not?!?! 🙂
Hold the standards. Form is priority as always.
Scale As needed.

Score each move out of 10 rounds. Which side wins? Was it the Strength or was it the Conditioning? Or was it a draw??? 🙂