SKILL
Beginner
HSPU Progression
– Wall Holds
– Negative HSPUs

Intermediate
Accumulate 10-20 HSPU

Advanced
4 Unbroken Sets:
1-3 Strict HSPU + 3-5 HSPU

METCON
3 Rounds
Max Reps At Each Station

0:00-1:00
Run 150m
Max DUs

1:00-2:00
Double DB S2OH (22.5/15)

2:00-3:00
Pull-ups

3:00-4:00
Double DB Hang Squat Cleans (22.5/15)

Rest 2:00 b/t rounds

SCALED
Jumping Pull-ups/Ring Rows
DB Hang Power Cleans