15m - Dynamics

10m - Pull Up Prep

5m - Pistol Prep

Metcon - 4RFT:

21 CTB

15 sHSPU

9 Pistols Per Leg (18 total, alternating)

*20m time cap.

Scaled workout - Pull Ups, kipping, goblet squats 2pd/1.5pd.

*Obviously athletes may modify further as needed! This workout has a 20m time cap, but that is WZAs cap - encourage athletes that this workout should be scaled to 12-14m, ideally!