EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run

MAx: pistols to bench/ball, 150m

MVx: lunges, 100m

GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first 50m of the run.

5 Rounds:
20 KB Swings
60 Double Unders

MCx: 53/35

MAx: 35/26, 20 attempts

MVx: 15 swings, 60 singles

GOALS + GUIDANCE: Choose a weight for the kb swings that feels light and you can go unbroken every round. Swings will take around :60, and spend no more than :60 on the jump rope. Target 10 minutes (12 cap).