SKILL
Level 1
4 Sets
6/6 Single Leg Squats From Box w/ :03 Negative
(Can assist on the ascent by pushing off floor with non-working leg)

Level 2
4 Sets
6/6 Heel-elevated pistol squat with counter weight

Level 3
Every 2:00 x 4
:10-:15 Ring L-Sit Hold
10 Alternating Pistols
2 sHSPU/4 HSPU

METCON
3 Rounds For Time:
30 DB Snatch (22.5/15)
9 HSPU

Time Cap: 14:00
Goal: 11:00

RX+
Deficit HSPU (10+20kg Plate)

SCALED
AbMat HSPU
or
Double DB Push Press

ACCESSORIES
3-5 Rounds
10 Hollow Rock
10 V-ups
10 Tuck ups
:10 Hollow Hold
-Rest 1:00 b/t sets