SKILL
Every 1:30 x 6

Level 3
3-5 Deficit Strict HSPU
6-10 Alternating Pistol

Level 2
3-5 Deficit HSPU
6-10 Alternating Shrimp Squat

Level 1
4-5 Box Elevated Pike Push-up (Knees On Box)
10 Alternating Single DB Box Step-up

METCON
1:00 ON/2:00 OFF x 8 Rounds
Alternate between the following stations

1: 8/6 Cal Bike + Max HSPU/Down-up

2: 8 Burpee Box Jump Over + Max S2OH (42.5/30)

3: 10/7 Cal Row + Max Wall Ball Shot

4: 150m Run + Max Double Under

Goal: 6+ HSPU, 10+ S2OH, 10+ Wall Ball Shot, 20+ DU

RX+
+2 reps/calories to the first movement in every round, and 200m on the run

SCALED
-2 rep/calories to the first movement in every round
Burpee Box Step Over