15m - Dynamics
10m - Pull Up Prep
5m - Pistol Prep
Metcon - 4RFT:
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!