Wod 20/9

Onsdag
Skill
Pistols practice for 5-10 min
 
Strength
Bench press 
1x6 at 60%
1x4 at 70%
4×3 at 80%
2 amrap at 70%
Work up to and start at 60% of max
 
Metcon
Amrap 8 min
8 Pistols
6 Pullups
4 Handstand push ups
2 Devils presses with dumbbell, pick a suitable weight
 
Devils press: Burpee with dumbbells, skip the jump just extend the dumbbells overhead.
 
L1: Chest to bar pull ups, deficit hspu, 24/16kg db.
L2: RX
L3: Pistol to box/banded, pullups, hspu from box
L4: Airsquats, Ring Rows, pushups, burpees instead of devils presses