Beginner

3rounds

10-30sec pike box HS hold + 10-30sec hollow hold progressions

2mins rest

3rounds

3-5 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x8 box supported bar kips"

Intermediate

3rounds

20-45sec pike box HS hold (or wall if can kick up) + 20-45sec hollow hold

2mins rest

3rounds

3-5 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x10-12 bar kips with cone between legs"

Advanced

3rounds

30-60sec+ wall HS hold (or partner hold) + 30-60sec+ hollow hold

2mins rest

3 rounds

3-5 heavy weighted strict pull ups + 8 weighted pistols (or paused pistols) E/L

2mins rest

3x15 bar kips with cone between legs"