Practice throughout the day

cobra at the top lift one arm 3x ea side
lizard crawl
pistol HS 1x ea side
tuck jump burpee x 3


Workout
work up to a heavy back squat or dead

Metcon
1/3 bodyweight one arm kb swing x 10 (one side)
20 sec pullup hang hold shins to bar
7 depth box jumps

2 rounds (second round switch swing arms)
 then 5 tractor tire flips

break minimum of 3 min
repeat 2 more rounds