Strength/Skill

EMOM 10

Min 1 - 5-8 reps of HSPU or progression

Min 2 - Moderately Paced Bike or Row

**level 3 is to practice the hs walk or hold

Conditioning

3 Rounds For Time

60 Walking Lunge

40 Situp Holding a plate (touch behind head) 25/15

20 HSPU

**scaling suggestion - perform a challenging set of hspu and finish the set of 20 with a progression. Example :: 10 hspu + 10 progression

Capacity Work

60 Step Ups

40 Situp or progression

20 Pushup or progression

Homework - Choose One

Gymnastics

50’ HS Walk

100 Double Unders

35 Toes 2 Bar

100 Double Unders

10 Muscle Ups

100 Double Unders

35 Toes 2 Bar

100 Double Unders

50’ HS Walk

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