Beginner

3rounds

15-35sec pike box HS hold + 10 weight shifts + 15-35sec hollow hold progressions

2mins rest

3 rounds

4-6 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x10 box supported bar kips

Intermediate

3 rounds

25-50sec pike box HS hold (or wall if can kick up) + 10 weight shifts + 25-50sec hollow hold

2mins rest

3rounds 4-6 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x 10-14 bar kips with cone between legs"