Daily WOD
Strength / Accessory Work
A.1 : Pistol Squats (4 x 6/leg )
Pistols/weighted pistols with a KB in goblet position/or some progression of a pistol
Build to a tough progression from there try to get 4 sets
A.2: Dragon Flag Negatives (4 x 4-6)
Progessions
Tucked Dragon Flag
One Leg Extended
Both Legs Extended (Hollow)
Metcon
Metcon (AMRAP - Rounds and Reps)
*Fitness & (Performance)
15 min AMRAP
10 Knee Raises (TTB)
12 Alt Pistol Squats
16 RKBS (70/53)
Pistol Squats
Scale to Pistols to a box/Target

RKBS
This should be load that you can get 10-12 reps unbroken
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