Strength:
Pistol Squat/ Pistol Squat Progression on box
4 x 16 (8 each)
20 Hollow Rocks between sets

Metcon: For Time
100 Double Unders / 300 Rope Jump
75 Sit Ups
50 Box Jump Over
75 Sit Ups
100 Double Unders / 300 Rope Jump

Scaled: For Time
150 Rope Jump
50 Sit Ups
30 Box Jump Over
50 Sit Ups
150 Rope Jump