Skill:
Pistol squats
http://www.beastskills.com/one-legged-squat-the-pistol/
Strength:
Back squats
3-3-3+
70/80/90%
Stabilizer:
3x
10 Glute ham leg raises
25 side plank v-ups
Metcon:
4 mins out of medium pace run
4 mins OR less of a redline run back
then
7 min AMRAP
10 burpee pull ups
15 toes to bar
20 double unders
Score is total time plus rounds
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