SKILLS
Beginner
One-legged Squats From Box-
– Start with negatives

Intermediate
– Heel-elevated Pistols
– Pistol With Counterweight
Use both if needed, and try to reduce and progressively scale

Advanced
– Accumulate 10-20 pistols on each leg

METCON
EMOM x 16:00
1: 15/12 Cal Row
2: 1-2 Rope Climbs
3: 10/12/14 Wallballs
4: 3/3 Pistols

RX+
1: 15/12 Cal Row
2: 2 Rope Climbs
3: 16 Wallballs
4: 3/3 Pistols

SCALED
1: 12/9 Cal Row
2: 2-3 Floor To Standing Rope Climbs
3: 10 Wallballs
4: 3/3 Pistol Progression*
*Use whatever progression you practiced in the skills section