SKILL
Beginner
3 Sets
:10 Handstand Wall Hold
or
5 x :05 Negative Deficit Pike Push-ups
or
5 x :03 Negative Deficit HSPU

Intermediate
Accumulate 10-20 HSPU
– Focus on bringing knees to chest at the same time as lowering in one smooth movement

Advanced
Every 1:15 x 6
10 Push Press @ 35-45%
3-5 HSPU

METCON
Partner WOD
For Time:
60-40-20
Double DB Box Step-Overs (22.5/15)
HSPU

Begin every round with:
400m Run (Together)
8 x 8m Double DB Walking Lunges

RX+
30-20-10
Sync Deficit HSPU (20kg Plates)

SCALED
Push-ups/Pike Push-ups From Box/Half the number of reps on HSPU
Single DB for all movements