SKILL
Every 2:30 x 4

Beginner
8/8 Single Leg Box Squats
– Use box or stack plates at a suitable height

Intermediate
In 10:00 accumulate 10-24 total pistols
– Try to use as little heel elevation/counter weight as possible

Advanced
AMRAP 10
32 Double Unders
16 Sit-ups
8 Alternating Pistols (Total)

METCON
Every 10:00 x 3

Run 400m
20 Burpee to Bar
10 Deadlifts @ 65%
Run 200m
10 Burpee Pull-up
10 Deadlifts @ 65%

RX+
Run 400m
20 Burpee Pull-up
10 Deadlifts @ 65%
Run 200m
5 Burpee Bar Muscle-up
10 Deadlifts @ 65%

SCALED
Run 200m
20 Burpees
10 Deadlifts @ 65%
Run 150m
10 Burpee to Bar
10 Deadlifts @ 65%

MOBILITY
1:00 Seated Forward Fold
1:00 Wall Quad Stretch (L)
1:00 Wall Quad Stretch (R)
1:00 Standing Forward Fold