SKILLS
Beginner
HSPU Progression
– Hold On Wall
– Negatives w/ AbMat

Intermediate
Accumulate 10-20 HSPU

Advanced
4 x 5-8 Unbroken HSPU

METCON
Every 3:00 x 4
200m Run
16 Goblet Squats (24/16)
2 Wall Walks

RX+
200m Run
20 Goblet Squats (24/16)
3 Wall Walks or 2m Handstand Walk

SCALED
150m Run
16 Goblet Squats (16/12)
5 Push-ups + 10 Alternating Shoulder Taps

ABS
3 Rounds For Time
10 Hollow Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold