SKILL
Every 3:00 x 4

Level 1
12/12 Weighted Single-leg Box Squats
5-8 Dips (Bench/Box)

Level 2
12/12 Elevated Bulgarian Split Squat
3-8 Ring Dips w/ 1s Pause at Lockout

Level 3
12/12 Front Foot Elevated Bulgarian Split Squat
3-8 Weighted Ring Dips w/ 1s Pause at Lockout

*Split squats an be bodyweight or weighted with 1 KB/DB in goblet position or 2 KB/DB by each side for more weight

METCON
5 Rounds For Time:
16 Alternating Pistol Squats/Weighted Reverse Lunges
5 HSPU/Double DB Push Press

Time Cap: 14:00
Goal: 12:00

RX+
Max distance HS Walk in remaining time

ACCESSORIES
For Time:
40/60/80
Deficit Push-ups

Scaled: From knees but maintain the deficit