During skill practice, choose a HSPU progression that’s harder than you normally would do for a HSPU workout. Challenge yourself to do something you haven’t done before. Spend about 15 minutes on these progressions.
Front squats for the metcon will go from the ground. If you are working on a harder pull up progression than normal, you may cut the pull up reps in half.
Skill
HSPU’s
A: 5 x 2 box walks/inverted attempts
B: 5×2 wall walks/inverted attempts
C: 5×5 kipping, strict, or deficit HSPU’s
D: 10 x 1 handstand walk or 5×2 freestand HSPU
Conditioning
For time:
8 Front squats, 155/105#
16 pull ups
7 Front squats
14 pull ups
6 Front squats
12 pull ups
5 Front squats
10 pull ups
4 Front squats
8 pull ups
3 Front squats
6 pull ups
2 Front squats
4 pull ups
1 Front squat
2 pull ups
