EMOM 20:
1) handstand walk
2) Strict chest to bar
3) deficit strict HSPU
4) max-cal bike
5) rest

Accumulate max reps

Goal & Intensity
-Build skill, control, and upper-body strength-endurance under steady but challenging intensity.
-The aim is to accumulate as many high-quality reps and meters as possible.
-Each minute stresses a different part of the system:
HS walk for coordination/core, strict C2B for pulling strength, deficit HSPU for pressing strength, and max-cal bike for intensity. Together, they develop skill under fatigue.
RPE: 8 — technically demanding and heavy, but always controlled.
💡 Coach’s Tip
Protect your shoulders by breaking strict pulling and pressing reps into short, consistent sets right from the start.
Why this workout: It builds the combination of gymnastics skill, strict strength, and conditioning that advanced CrossFit workouts require. A skill-biased EMOM with enough intensity to create real adaptation.