Warm Up:
AMRAP 8:
5/8-cal. Echo bike
10 PVC pass-throughs
15 hollow rocks
:15 wall-facing handstand hold
Skill Work:
EMOM 7:
1-5 wall walks
WOD:
AMRAP 10:
7/10-cal. Echo bike
10 strict handstand push-ups
Intermediate:
AMRAP 10:
7/10-cal. Echo bike
5 box assisted pike push-ups
Beginner:
AMRAP 10:
4/7-cal. Echo bike
10 push-ups
Movement scaling options:
Echo bike: Reduce calories, 9/12-cal. row
Strict HSPU: Reps, negatives, box-assisted pike-ups, push-ups
Wall walk: Range of motion, :30 DB overhead hold
Alternate Workout:
AMRAP 10:
150-m run
10 strict handstand push-ups
Cool down:
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)