SKILL
Every 2:00 x 5

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 progressively reduce

Advanced
30 Double Unders
12 Alternating Pistols

METCON
At 0:00,
200 Meter Run
3 Deadlifts @ 50-60%

At 2:00,
400 Meter Run
6 Deadlifts

At 6:00,
600 Meter Run
9 Deadlifts

At 12:00,
200 Meter Run
3 Deadlifts

At 14:00,
400 Meter Run
6 Deadlifts

At 18:00,
600 Meter Run
9 Deadlifts

At 24:00,
200 Meter Run
3 Deadlifts

At 26:00,
400 Meter Run
6 Deadlifts

At 30:00,
600 Meter Run
9 Deadlifts

Time Cap: 36:00