1:30 Hip Openers
1:00 Squat Hold
Then
3 Rounds
8 DB Goblet Squats
8 Single Arm DB Thrusters (4 per arm)
8 Lateral Burpees over DB


Every 2:30 for 6 Sets
Tempo Back Squat
5-5-3-3-2-1 Perform a 3-count to the bottom. Do not pause in the bottom, stand up right away. Start around 50-60% and add weight each set, building to AHAP. You can do a few sets of 1 to get ahap

AMRAP 10 Minutes
6 Strict HSPU
8 Alternating Pistols

Feel: Muscular Overload

Pacing: Sustain

Target Score: 7+ Rounds

Firebreather Score: Faster than EMOM

Scaling
SHSPU: 1-3 Sets. Coaches can slightly reduce reps (1-2 reps) or add can ab-mat or two to reduce the ROM slightly to allow athletes to practice, but if an athlete can not perform 4 reps in 1-3 sets, scale to kipping HSPU, pike HSPU, or push ups.

Pistols: Scale to some form of a one legged squat. Lots of options for the coach to show you

Coaches should think of today’s class as an opportunity to practice higher skill gymnastics on a fixed clock. Scores will vary greatly depending on scaling options, but every athlete in class should have a challenging version of both movements. Do not shy away from challenging options, but be prepared to have multiple scaling options for today’s class. Note that we do not want one movement to be significantly easier than the other, as that will just lend itself to either a HSPU or Pistol workout. We want a pretty good balance of difficulty, and today is a great day to actually let athletes go with the MORE challenging version and move a little slower

Extra
Buddy run intervals.
200-400, you go i go.
Max of 6 rounds each for the 400s or 10 rounds each for the 200s