Strict HSPU Skill/ strength
20 minutes
Complete 5-7 reps of each movement
Frog hold
Headstand hold
Crow in outs
Crow hold
Floor pike
Shoulder shrug
Floor pike negative
Floor pike HSPU
Wall facing HSPU negative
Strict HSPU
EMOM x 8 Minutes
Floor pike HSPU: 3-6 reps
//Advanced
5-7 reps Strict HSPU
10 Minute AMRAP
Machine - Row/Ski 1000/800m - C2 bike 2000/1600m
50 Alternating DB snatch 22.5/15kg
30 Pull-ups
10 Wall climbs
//Scaled//
Machine - Row/Ski 1000/800m - C2 bike 2000/1600m
40 Alternating DB snatch 22.5/15kg
20 Jumping Pull-ups
10 Wall climbs