Warm up:
100 skips; 10 free squats, 10 push ups, 10m walking lunges, 10 back extensions
Practice: 15, 10, 5 each leg: Pistol - single leg squat (use bar if needed for support)
Practice: Sumo-Deadlift high-pull - band resisted
Metabolic Conditioning: AMRAP (As many rounds as possible) in 8 minutes
1 rep Thruster
1 rep Chin-up
2 rep Thruster
2 rep Chin-up
and so on... increasing repetitions until time is up
Finish with 30 controlled leg lifts/lowering, and stretch