-Level 1: Handstand Pushup Negative, 5x3 (target: 0:10/rep)
-Level 2: Knees-to-Elbows Handstand Pushup, 5x5
-Level 3: Quick Kip Handstand Pushup, 5x5
-Level 1: Static Pistol, 5/side (target: 0:30 hold)
-Level 2: Paused Pistol, 5x5/side (0:03 pause at bottom)
-Level 3: Pistol, 5x5/side
On a 2:00 Clock:
21/15 Calorie Row
Max Toes-to-Bar in Remaining Time
Repeat for a total of five cycles, resting 2:00 between cycles.
Extra Work: Back Squat
4x3, use 75-80% of last week's 6x2
Notes If an athlete did not perform last weeks back squats (Day 5), they should perform that workout here instead.