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

Intermediate
Accumulate 5 sets of 3-5 unbroken HSPU

Advanced
Every 1:30 x 5
7/5 Cal Bike
20 DU
2 Deep Deficit HSPU (2 x 20kg Plates)

METCON
EMOM x 28
1: 14/11 Cal Bike
2: 5-15 Pull-ups
3: 10 Burpees
4: 3-10 HSPU

SCALED
10/7 Cal Bike
Ring Rows
Down-ups
Pike Push-ups From Box/:10 Wall Hold