Mobility
Hip Capsule, Hamstrings, Ankles
Skill/Strength
Pistols (barefoot) 10-10-10-10-10 reps
This is 5 each leg, alternating. If the heel comes up (even slightly), the rep does not count. Scale by holding something out in front, putting plates underneath your heels, using a band, etc. Do these on a 3 min clock.
Conditioning
On a 4 minute clock, complete 1 round as fast as possible:
10 Dead-lifts, 275#/197#
15 Box Jump Overs, 24"/20"
20 Kettlebell Swings, 1.5/1 pood
Whatever time is left, rest. Repeat 5 cycles. Ideally, a round shouldn't take you more than 90 seconds. Box jump overs may only happen facing the box. Don't let the dead-lift bounce get out of hand.
Post all results to comments/Logwod.
How about a 10 minute challenge. Make a mistake and you're out. (Can you learn something from watching? Look at the wrists, where the arms are at all times, leg extension, how high off the ground each time, posture, etc.)
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