SKILL
Beginner
Handstand Hold on Wall

Intermediate
Kipping HSPU Practice

Advanced
Strict HSPU Practice

METCON
Every 1:30 x 12
1: 6/8/10 DB/KB Push-ups + 6/8/10 DB/KB Bent Over Row
2: 5 Strict Pull-up + 5-10 HSPU

RX+
Strict C2B
Strict HSPU

SCALED
1: 5 Eccentric DB/KB Push-ups + 6/8/10 DB/KB Bent Over Row
2: 5 Negative Pull-ups/10 Ring Row + 5-10 Pike Push-ups

ACCESSORIES
AMRAP 9
10 Burpees
10 V-Ups
10 Plank Walkouts
10 Reach Thrus (each side)
10 Seated Leg Lifts
Scaled: Single Leg Lifts 5/5