SKILL
Beginner
4 Sets
:12 Handstand Wall Hold
or
6 x :05 Negative Deficit Pike Push-ups
or
4 x :05 Negative Deficit HSPU

Intermediate
Accumulate 4 sets of 4-6 unbroken HSPU

Advanced
Every 2:00 x 3
5-7 HSPU
5-7 Ring Dips
5-7 Deficit Push-ups (Feet Elevated)

METCON
"Diane"
For Time:
21-15-9
Deadlift (102.5/70)
HSPU

Time Cap: 15:00

SCALED
Deadlift @ 50-60%
Push-up/Elevated Push-up

ACCESSORIES
3 Rounds
20/20 KB Russian Twist
20 DB Floor Press