Warm Up
3 rounds
1 lap run
10 burpees
Ninja agility training
Skill
Pistol squats!

Single leg squats to decreasing height
Once at lowest point use a band inbetween the rig

Metcon
CF.18.05.17
3 rounds
100 double unders
30 American KB swings 32/20
20 Pistol squats