SKILL
Beginner
4 Sets
:15 Handstand Wall Hold
or
4 x :05 Negative Deficit Pike Push-ups
(Knees/Feet on Box, Hands on Plates)
or
4 x :04 Negative Deficit HSPU
(As Deep As Possible)

Intermediate
1 x MAX HSPU
3 x 30-50% of Max Set

Advanced
Every 1:30 x 5
60 DU
5 Wall Walk or 2-4m HS Walk

METCON
Every 6:00 x 3
15-12-9
S2OH (35/25)
Burpees Over The Bar

Goal: 3:00 Each Interval

RX+
(42.5/30)

SCALED
(30/22.5)

ACCESSORIES
EMOM x 12
1: :30 Empty Bar Candle Stick Toe Touches
2: :30 Glute Bridge Thrusts
3: :30 Empty Bar Z-Press