Strength/Skill- Clean and Jerk
1 Squat clean
1 hang clean
Work up to a heavy single of this complex.
WOD- 12m EMOM of:
odd minutes- max pistols squats
even minutes- max sit-ups
Each minute, do as many reps of each exercise as you can. Although it says "max" this should not be to complete exhaustion each minute. Plan out your sets so that you can achieve the maximum number of reps in 12 minutes.