Skill Progression
Pistol Squat (work on your progression for 10 mins)
Metcon
Prior to 3:00, complete 2 rounds of:
- 6 Ring Dips
- 6 Front Rack Lunges (M=20 kg, F=jumping split lunges)
*Prior to 6:00, complete 2 rounds of:
- 7 Ring Dips
- 5 Front Rack Lunges (M=30kg, F=15 kg)
*Prior to 9:00, complete 2 rounds of:
- 8 Ring Dips
- 4 Front Rack Lunges (M=40kg, F=25kg)
*Prior to 12:00, complete 2 rounds of:
- 9 Ring Dips
- 3 Front Rack Lunges (M=50kg, F=35 kg)
*Prior to 15:00, complete 2 rounds of:
- 10 Ring Dips
- 2 Front Rack Lunges (M=60 kg, F=45kg)
Prior to 18:00, complete 2 rounds of:
- 11 Ring Dips
- 1 Front Rack Lunges (M=70 kg, F=55kg)
*If all reps are completed, time cap extends by 3 minutes.