Skill/Strength
A1 Box Handstand Push-Up
4×5
-If easy, go to higher box, tighten your pike, and slow tempo.
-Scale to Down Dog HSPU, Banded Down Dog HSPU, Strict Push-Ups
A2 Weighted Pull-Up
4×5 @ Weight
4×5+ @ Strict Tempo Bodyweight
4×8+ @ Band
4×5 @ 5s Negative
Strength 2
EMOM 11
1 – 1×12 Bench Dip
2 – 1×12 Ring Row
3 – 15/12 Assault Bike Calories
4 – Rest