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
3 Sets
3 x :04 Negative HSPU (No AbMat)

Intermediate
1 x MAX HSPU
4 x 40-60% of Max Set

Advanced
For Time:
20 Strict Presses (50/35% of Bodyweight)
30 HSPU
Time Cap: 10:00

METCON
5 Rounds For Time:
10 Box Jump Over
10 Burpees
10-20-30-40-50
Back Rack Reverse Lunges (35/25)

Time Cap: 20:00
Goal: 15:00

RX+
Lunges (42.5/30)
OR sub lunges for pistols

SCALED
(30/22.5)