Every 3 minutes for 9 minutes
- 3 x Front Squat @ 85-90% of 1RM from last time
Then every 3 minutes for 9 minutes
- 10 x Alternating Pistol Squats (5 per leg)
- 5 x Deficit Handstand Pushups
Then 4 rounds for time
- 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
- 15 x Burpees
- 20 x Alternating Goblet Lunges (10 per leg) @ 20kg
Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.