June 30, 2020

Warm up
3 RDS
5 four part squat
20 Cossack squat
5 swimmers
10 single arm high pulls each arm

WOD
For time
Break up any way you want
5 k run
100 pistols
200 bent over rows

There is a 50 minutes cap.

You are allowed and encouraged to break this up any way you want you could do 50 rounds of 100m run
2 pistols
4 bent over rows

You could do
2500m run
Then
10 RDS
10 pistols
20 Bor
Then
2500m run

You could do 5 RDS
1000m run
20 pistols
40 bor

There are unlimited ways/combos you could utilize!

The goal is to finish and minimize the time you spend not doing anything!