Tuesday
Skill - Kipping HSPU
8 minute EMOM
Minute 1
Beginners: Control Headstand. Kip to Push-up.
Intermediate: Kip to Wall (Half Wall Walk)
Advanced: Kip Deficit HSPU
Elite: Kip to Freestanding HSPU
Limit reps to 3-5 per minute
Minute 2
Handstand Walk Practice
Beginners: Wall Walk
Intermediate: Wall Facing Shoulder Tap / Walk to Wall
Advanced: Walk 5-25 meters
Elite: Obstacle Course
MetCon
Rx
Every 4:00 for 24 minutes alternate between
A) 30 burpees + 5 strict muscle-ups + 5 kipping muscle-ups (in weight vest)
B) 30 single arm KB snatch 32/24kg + 25 foot HSW + Obstacle Course
Scaled
A) 30 burpees + 10 pullup/banded + 10 dip/push-up
B) 30 single arm KB snatch 24/16kg + 4 kick up to handstand + 4 pike around box