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 1:30 x 5
10 Push Jerk @ 40%
3-5 Deficit HSPU

METCON
Partner WOD

AMRAP 6
20 Pull-ups
40 Double DB S2OH (22.5/15)
40 DB Heel Over

Rest 2:00

AMRAP 6
16 Pull-ups
32 Double DB S2OH
32 DB Heel Over

Rest 2:00

AMRAP 6
12 Pull-ups
24 Double DB S2OH
24 DB Heel Over

RX+
Bar Muscle-ups/C2B

SCALED
Ring Rows
Single DB S2OH
Candlestick Toe Touches