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
Every 1:30 x 6
15/12 Cal Row or 12/9 Cal Bike
6/8/10 HSPU

METCON
Open Workout 11.2
AMRAP 15
15 Deadlift (70/47.5)
10 Push-up
5 Box-Jump

SCALED
Deadlift (42.5/30)
Box Elevated Push-up
Box Step-up