SKILL
Every 1:30 x 5

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
For Time:
12-9-6
Alternating DB Snatches
Pistols

Time Cap: 7:30

METCON
3 Rounds For Time:
30 Burpees
50 AbMat Sit-ups
800m Run

Time Cap: 30:00

SCALED
30 Down-ups
50 Crunches
400m Run