Every 3 min for 12 min
3-5 Strict HSPU
5-7 Kipping HSPU
In remaining time 1 Burpee every 3-5 sec
TC: 12 min
Score: Total Reps
Scaling Options
Beginner
3-5 Push ups (hands elevated/knees)
5-7 Band assisted plank push ups
1 Burpee every 7-10 seconds
Intermediate
3-5 Piked Strict HSPU
3-5 Kipping HSPU
In remaining time 1 Burpee every 5-7 sec
Perform
N/A
5 rounds
12 Push press 115/75 lbs
24 Double-unders
Rest until 10:00 cap
Then
Relay Shuttle runs
4×2 shuttle runs
(25′ out/25′ back=1 run)
Everyone must complete 4 sets of 2 shuttles
Machine Option
4x 12/10 Cals
KG: 50/35 Kg
TC: Part 1: 10 min, Part 2: 8 min
Score: Time on Part 1
Scaling Options
Beginner
5 rounds
12 Push presses 65/45lbs
24 Single Unders
Intermediate
5 rounds
12 Push press 95/65 lbs
24 Double unders
Perform
5 rounds
12 Push press 115/75 lbs
24 Double unders
Then,
6 Min Recovery on Ski Erg
Neutral Grip Ring pull-up + wide finish
3 x 5-8
Hold 1 sec at peak contraction
Rest 90 sec between sets
A. General
2 rounds
30 seconds skip rope
10 Prone pvc press
10 second wall facing hs hold or pike hold
Prone PVC press: https://youtu.be/F_n0S9kUNT4
B. Activation
2 sets
5/5 Banded Y pulls
9/9 Single arm DB/KB Z press
C. Specific
Headstand practice
https://youtu.be/7v1TLaDy_2M