Skill: L-sit Practice 10min.

sets of Max effort by progression

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: 10 min AMRAP

5 S2OH
10 Toes to bar
15 Box jumps 60/50 cm

A) 30/20kg-Vups-Step up
B) 42.5/30kg- K2E- Box jumps
C) 50/35kg
D) 60/42.5kg