Part 1:

10 Minute Alternating EMOM

Odd Minutes: 30 seconds Alternating Pistols

Even Minutes: 15 Seconds 1 Arm Push Press (R)/15 Seconds 1 Arm Push Press (L)

*Not recording

*Pistols can be scaled to any single leg movement

Part 2:

Every 1:30 for 10 Sets (15 Minutes)

3 Hang Squat Clean Thrusters

*No dropping bar between reps

*Record heaviest


A couple of new movements to work on and apply to your fitness. Scale the Pistols to high lateral step ups and make sure the DB weight is based on your weaker arm to ensure you get 15 seconds of reps on each.

Approach this as if it were a new movement, don’t go too heavy, too soon. The hidden difficulty here is the transition from overhead back to your hang.