Strength: EMOM 12 min
Pistol Squat Progression
Pistol 4X10 each leg
Pistol On Box
Box Step Down On Box
40sec Superman Hold between each set

Metcon: 5 Rounds for time
50 Double Unders\150 Jump Rope
30 Jumping Lunges (15 each leg)
30 Deadlif
Scaled: 4 Rounds
100 jump rope
20 Jumping lunges
20 Deadlift

Body weight version: 5 Rounds for time
30 Jumping jacks
30 Jumping lunges
30 Alternaiting romanian deadlift
Scaled: 4 Rounds
20 Jumping jacks
20 Jumping lunges
20 Alternating romanian deadlift