Last week I did SF advanced level 4.  Being fond of a system that keeps my time consistent, I have decided to couple SF with EMOM. This stands for Every Minute On the Minute.  On my workout timer app, I allow one full minute for the pull-ups, one for the HSPU, and one for each leg of pistols. At level 4, this was not horribly taxing. I am betting that by the time I am doing 7+ reps of these exercises it will be quite challenging. 

8/21

4 Pull ups (regular width) 

4 Hand Stand Push Ups

4 pistols (left x4, then right x4)

5 rounds in 20 minutes

8/23

4 Pull ups (close grip)

4 dips

4 pistols per leg

5 rounds, 20 minutes

8/25

4 Pull ups (wide grip)

4 one arm push up (left x 4, right x 4)

4 pistols per leg 

5 rounds, 25 minutes. 

An extra minute per round for the one arm push up.