6 sets Every 90 sec: 5 hollow/arch kips + 4 PU

-then-

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk

Scaling options

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option

For time:

10 assisted single-leg squats, alternating

1 wall walk

20 assisted single-leg squats, alternating

2 wall walks

30 assisted single-leg squats, alternating

3 wall walks

40 assisted single-leg squats, alternating

4 wall walks

Beginner Option

For time:

10 box step-ups, alternating

10-yard bear crawl

20 box step-ups, alternating

20-yard bear crawl

30 box step-ups, alternating

30-yard bear crawl

40 box step-ups, alternating

40-yard bear crawl