Today we continue with fast unbroken sets in the strength component with roughly a 1:1 work rest ratio. Scale the reps/loads accordingly to achieve this. Then our met con delivers a slightly lower intensity than yesterdays AMRAP with smaller sets of the high skill pistol squat.


Every :90 sec 5 Rounds

7  Push Press (60/40)

7 Box Jump  (75/60 cm)


” Gunz Out”

3 Rounds

21 Cal Row

15 C2B Pull Up

9 Pistol Squat (alternating)