SKILL
Beginner
4 Sets
3 x :05 Negative Deficit Pike Push-ups
(Knees/Feet on Box, Hands on Plates/Parallettes)
:15 Handstand Wall Hold
or
2 Sets
2-5 HSPU from 1-2 AbMat
2 Sets
5 x :03 Negative HSPU (No AbMat)

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

Advanced
Every 1:15 x 6
60 DU
2-3 Deficit HSPU (20kg-40kg plates)

METCON
4 Rounds of 4:00 ON/2:00 OFF
15 Deadlifts
10 HSPU
5 Power Cleans
30 Air Squats
– Start from the top each round
*Barbell @70-75% of power clean

SCALED
AbMat HSPU/Double DB Seated Strict Press