WOD:

Complete one every 90 seconds for 3 sets each:( should take 18 min total)
1st: Single Leg RDL 10 reps Right Leg
2nd: Single Leg RDL 10 reps Left Leg
3rd: 10 seated strict dumbbell press
4th: 20 banded Pull aparts
Hang : Metcon (Time)
3 Rounds for time:
50 Pistols
9 Hang Power Clean 155/105
7 Muscle up
**Scaled/ Masters: Single Leg Box Step up , 115/75 , 14 Pull Up