EMOM for 15 minutes rotate through the following stations (5 rounds per station)
- Station 1 – 5 x Barbell Rollouts
- Station 2 – 5 x Strict Toes to Bar
- Station 3 – 15 second L-Sit
Then AMRAP in 14 minutes of
- 14 x Alternating Pistols (7 per leg)
- 14 x Power Cleans @ 110lb / 50kg
Results: For the metcon did 3 rounds plus 17 reps. With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).
Update – made the EMOM clearer. Sorry bout that 🙂