Strength is an alternating EMOM – choose a heavy, but moderate bench weight. For pistols, scale to a box or holding onto an upright.
For the metcon, the bar will start on the ground and you’ll need to clean it and get it onto your back for the lunges. Progression for muscle ups should be a mix of pull-ups and dips (Ring pull-ups, chest to bar pull-ups, or banded strict pull-ups, and for dips, either box ring dips, bench dips, or parallette dips) You may do a 2:1 or 1:1 ratio for whatever progression you choose.

Strength / Skill

Alternating EMOM for 10 minutes

A. 5 Bench Press
B. 8 Pistols (4L/4R)


AMRAP in 12 minutes:
10 back rack lunges, 135/95#
50 Double Unders
7 muscle ups