Pistol Squats (4×8)
Pistol Squats

Perfome 4 sets of 8 squats on each leg. You can add weight or modify movement if needed. Record the weight of the final set.
Metcon (Time)
5 Rounds for Time:
5 Bar Muscle Ups
7 Dual DB Front Squats, 50/35#
9 Ski Erg Calories
50 Double Unders

Record the time taken to complete.

Masters 55+(Rx):
Pull Ups
DB: 35/25#
2:1 Singles

Bar Muscle Up progression, C2B, Pull Ups, Horizontal Ring Rows
DB: 35/25#, 25/15#, or lighter
Fewer Double Unders per round, 2:1 Singles