Skill: HSPU

Strength: HSPU + Side Plank Hip Raises

Every 2:00 x 6 sets

4-10 Kipping HSPU

10-12 each side Side Plank Hip Raises

Scales for HSPU:

*Deficit/Paralette

*HS Holds

*HS Negatives x 2-3 reps 

*Double KB OH Hold x :20-:30

Conditioning: 

3:00 on/1:00 Off x 4 Sets (15 Mins) 

AMRAP:

25 Double Unders

6 Sumo DL High Pulls

9 Pushups

Rest 1:00 B/W Rounds

Score = Total rounds and reps completed across the 4 sets

Comp: UB Double Unders, 115/80 SDLHP, Clapping Pushups

Fitness: Double Unders, 95/65, Pushups

GPP: 15 Lateral Bar Hops, 75/55, Mod. Pushups

Health: 25 Plate Jumps, KB SDLHP, Mod Pushups