SKILL
EMOM 2:30 x 4

Beginner
6/6 Single-Leg Squats On High Box w/ 5s Eccentric
Push off ground with other leg if needed

Intermediate
6/6 Pistols
– Heel-elevated
– with counterweight
Use both if needed, and try progressively reduce

Advanced
20-40 Double Unders
12 Alternating Pistols

METCON
10 Rounds For Time:
7 Pull-ups
7 Burpees
150 Meter Run

Time Cap: 30:00
Goal: 25:00

RX+
C2B Pull-ups

SCALED
Jumping Pull-ups/Knee Tuck-ups
Up-downs