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

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

Advanced
Open Workout 15.4
AMRAP 8
3 HSPU
3 Clean @ 60% (RX 85/60)
6 HSPU
3 Clean
9 HSPU
3 Clean
…

METCON
Partner WOD

For Time:
100/75 Cal Bike or 120/90 Cal Row
EMOM: 15 Wall Ball Shots

Time Cap: 15:00
Goal: 10:00

SCALED
EMOM: 10 Wall Ball Shots

ACCESSORIES
"Sally Up" Plank Holds:
"Sally Up" – Push-up Position
"Sally Down" – Plank Hold On Elbows