Lower Body Strength:

Every Minute on the Minute for 10 minutes:

1 Pause Front Squat

MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

2 Pull-ups

2 Handstand Push-ups

2 Pistols

4 Pull-ups

4 Handstand Push-ups

4 Pistols

6,8,10…etc.

*Pace Goal: 120+ total reps

Beginner: Ring Rows, Double DB Strict Press, Lunges with no weight

Intermediate: Jumping/banded pull-ups, plate under AbMat for HSPU, heel hook or heel lift pistol

Advanced: as is

Sport: chest to bar, deficit 4/2”, weighted (hold single KB, 35/26)