SKILL
Beginner
4 Sets
:15 Handstand Wall Hold
or
4 x :05 Negative Deficit Pike Push-ups
(Knees/Feet on Box, Hands on Plates)
or
4 x :04 Negative Deficit HSPU
(As Deep As Possible)

Intermediate
1 x MAX HSPU
3 x 30-50% of Max Set

Advanced
Every 2:30 x 4
2 x 8m Double DB Front Rack Walking Lunges
14 KB Swings (24/16)
2/3/4 Strict HSPU

METCON
Partner WOD

5 Rounds For Time:
12 Wall Walks
4 x 8m Double DB Front Rack Walklng Lunges (22.5/15)

Time Cap: 26:00
Goal: 22:00

SCALED
1 Wall Walk = 14 Alternating Shoulder Taps (In Plank Position)
KB Goblet Walking Lunges

ACCESSORIES
"1 Round of TABATA
L-Sit Hang
Scaled: Bent Knees/Plank"