SKILL

Kipping HSPU practice:

E. 1.5 . M x 5:
5-8 kipping HSPU

RX can go defecit up to( 2 x 20 kg plates each side)

scaling lvl 1:
5-8 floor to hand stand & slow eccentric

scaling lvl 2:
5×5 sec  hand stand hold against the wall/ pike hold from box

METCON

METCON-FOR TIME (CAP=18 MIN)

9 WB shots (9/6 kg)
12 Box jump over
15 HSPU
12 WB shots (9/6 kg)
12 Box jump over
12 HSPU
15 WB shots (9/6 kg)
12 Box jump over
9 HSPU

REST 2 MIN

9 HSPU
9 box jump over
9 WB shots

goal= 14 min