SKILL
EMOM x 7

Beginner
:10 Wall Hold
or
2-3 Negative HSPU (3s)
– Use AbMat If Needed
– Kick down after every descent

Intermediate
3-6 Unbroken HSPU

Advanced
2-5 Strict HSPU

METCON
EMOM x 10
Wall Balls
Burpees

*Complete both movements every minute
Start with 3 reps each, then increase by 1 every 2 minutes
3-3-4-4-5-5-6-6-7-7

RX+
Start with 4

Scaled
Start with 2

Rest 3:00

EMOM x 10
1: 12/9 Cal Row
2: 10/8 Cal Bike

SCALED
10/8 Cal Row
9/7 Cal Bike