1) 2:00/side banded ankle distraction

Then

Pistol warm up:
1:00 bottom of squat hold
16 slow pistols holding onto rig
10 slow pistols holding onto band
EMOM 3: 8 pistols

2) AMRAP 20:
8 hspus
12 pull ups
24 air squats
12 push ups
8 pistols