SKILL
Every 2:00 x 5

Beginner
8 Seated Double DB Press (Moderate)
3 Deficit Pike Press w/ 5s Negative

Intermediate
4-6 HSPU w/ 5s Negative
or
:10 Wall Hold + 5 Deficit Pike Press w/ 3s Negative

Advanced
5-10 Deficit HSPU w/ 5s Negative

METCON
EMOM x 24

1: 10 S2OH (52.5/35)
2: 15 Bar Facing Burpees
3: 15/10 Cal Bike
4: Rest

RX+
(60/42.5)
18/12 Cal Bike

SCALED
1: 10 S2OH (30/22.5)
2: 15 Burpees/Down-ups
3: 10/6 Cal Bike
4: Rest