PART 1

2 rounds:

Hollow holds 30 sec (scale: knees bent)

Handstand hold 30 sec (scale: pike hold off box, scale up: shoulder taps)

Box pike push-ups 5-10 reps (scale: use abmat, scale up: extend on leg off the box towards ceiling)

HSPU negative 2 reps, 7 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2

EMOM5:

Scaled: 4-6 Pike push-ups or DB press plus 5 sec hold after last rep

Intermediate: 4-6 scaled HSPU plus 5 sec hold after last rep