HSPU EMOM x 10 minutes
Option 1: 5-10 Strict HSPU
Option 2: Floor pike HSPU 5 reps
Option 3: Floor pike HSPU Negative 2 reps with 3 seconds negative each rep
Kipping HSPU Skill practice
On a 10-12 Minute clock run through the kipping HSPU progressions completing 15/20 second holds or 3-5 reps
B1: Frog hold
B2: Headstand hold
B3: Frog hold kick out
B4: Kipping HSPU attempt (use no more than 2 ab mats)
//ADVANCED OPTION//
For those that have kipping HSPU
EMOM x 10 minutes
7-10 Kipping HSPU
Alternating TABATA x 16 rounds
A- Burpee devil press 22.5/15kg
B- Box jump 24/20"