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
For Time:
15-12-9
HSPU
Push Press (42.5/30)
Time Cap: 10:00

METCON
EMOM x 28
1: 8 "Leg Burner"
2: 10 Box Jump Over
3: 24 Weighted Russian Twist
4: 4/4 Single DB OH Reverse Lunges (22.5/15)

"Leg Burner"
1 Jumping Lunge (L)
1 Jumping Lunge (R)
1 Air Squat

Use a light plate or KB on russian twists, both feet off the ground

RX+
1: 10 "Leg Burner"
2: 12 Box Jump Over
3: 30 Weighted Russian Twist
4: 6/6 Single DB OH Reverse Lunges

SCALED
1: 8 "Leg Burner"
2: 6/6 Low Box Step-up
3: 20 Russian Twist (No Weight)
4: 4/4 Single DB OH Reverse Lunges