E4 min x 9

1) Station (HSPU)
As an AMRAP (for quality)
Advanced
One set of kipping HSPU *
2 Shuttle walk (5 m + 5 m) ***
One set of kipping HSPU **
2 Shuttle walk

Intermediate / Scaled
20 s Headstand
6-8 pike push up
2 shuttle walk***

*focus on technique (slow tempo)
**fast cycle time
*the idea is to equal breath and recover

2) Station (Hold)
2 rounds
20 s squat hold against rig
10 s rest
20 s support on rings (Top position of the push up or ring dip)
10 s rest
20 s Reverse plank
10 s rest

Box step up rest of the time* (45 s + 15 s transition)*

3) Station (Erg)
Row (PK)
60 s 22 SPM*
60 s 25 SPM
60 s 28 SPM
45 s Cool down easy pace
15 rest

*SPM = Stroke per minute