4 sets
4 Deficit HSPU
10 Strict HSPU
RX+ 5 sets
TC: 12 min
Score: Deficit Height
Scaling Options
Beginner
6 DB Push Press @UB Weight
10 DB Strict Press
Intermediate
2 Deficit Pike HSPU
6 Pike HSPU
Perform
4 Deficit Strict HSPU @12”
6 Deficit Strict HSPU @8”
8 Deficit Strict HSPU @6
10 Strict HSPU
Rest 3 minutes
Repeat Kipping
Every 3 minutes for 12 minutes
15 KBS 24/16 Kg
12 Alternating DB Step-ups 2×50/35 lbs
12 Burpee Box Jump over 24/20″
KG: 22.5/15 KG
TC: 12 min
Score: Slowest Interval
Scaling Options
Beginner
12 KBS @16/8
12 Alternating DB Step-ups @1×20/10 lbs
8-12 Burpees
Intermediate
10-15 KBS @ 24/16kg
12 Alternating DB Step-ups @2×35/25 lbs
12 Burpee Box Jump over @24/20″
Perform
Every 3 minutes for 12 minutes
12 Cal Row
12 Alternating DB Step-ups @2×50/35 lbs
12 Burpee Box Jump over @24/20″
4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank
A. General
EMOM 4
Machine 10-15 cals
B. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
C. Specific
2 Sets
5 Banded W pull apart
5/arm Bottom up KB Press
3 Wall walks