SKILL
EMOM 2:00 x 4

Beginner
6/6 Single-Leg Squats On High Box w/ 5s Eccentric
Push off ground with other leg if needed

Intermediate
6/6 Pistols
– Heel-elevated
– with counterweight
Use both if needed, and try progressively reduce

Advanced
20 Double Unders
12-14 Alternating Pistols

METCON
AMRAP 5
15 Hang Squat Clean (42.5/30)
10 HSPU
10 Pull-ups

RX+
Hang Squat Clean (52.5/30)
Strict HSPU
Strict Pull-ups

– Rest 3:00 –

AMRAP 5
15 Deadlifts (42.5/30)
10 S2OH (42.5/30)
10 Barbell Bent Over Rows (42.5/30)

RX+ (52.5/35)

– Rest 3:00 –

AMRAP 5
15 Air Squats
10 Strict Press (20/15)
10 Barbell Curls (20/15)

RX+ (25/17.5)

Goal:
2+ Rounds
3+ Rounds
4+ Rounds

SCALED
AMRAP 5
15 Front Squat (35/25)
10 Push-ups/Elevated Push-ups
10 Ring Rows

Rest 3:00

AMRAP 5
15 Deadlifts (35/25)
10 S2OH (35/25)
10 Barbell Bent Over Rows (35/25)

Rest 3:00

AMRAP 5
15 Air Squats
10 Strict Press (20/15)
10 Barbell Curls (20/15)