SKILL
Beginner
HSPU Progression

Intermediate
Accumulate 15-20 HSPU

Advanced
4 x 1:30 AMRAP
10 Strict Press @ 60%
Max HSPU/sHSPU
– Rest 1:30 b/t sets
Aim for at least 2-4 reps each set

METCON
EMOM x 5
8 DB Bench (22.5/15)
4/6/8 Burpees

Rest 1:30

EMOM x 5
10/12/14 AbMat Sit-ups
4-6 Pull-ups or 2 BMU

Rest 1:30

EMOM x 5
10 Barbell Bicep Curls (20/15)
5/5 DB Hang Power Clean (22.5/15)

Rest 1:30

EMOM x 5
8 Box Jumps
8 Goblet Squats or 3/3 Pistols