SKILL
EMOM 2:00 x 5

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

Intermediate
5/5 Pistols
– Heel-elevated
– with counterweight
Use both if needed, and progressively reduce

Advanced
30 Double Unders
10 Alternating Pistols

METCON
At 0:00,
3 Rounds
200 Run
20 Pull-ups/12 C2B/6 BMU

At 9:00,
3 Rounds
200m Run
15 Burpees

At 18:00,
3 Rounds
200m Run
25 Goblet Squats (22.5/15) or (24/16)

Time Cap: 27:00
Goal: 7:00 Each Part

SCALED
12 Jumping Pull-ups
or
15 Ring Rows