1 set of strict HSPU

STIMULUS
This Strict Handstand Push-up piece is a repeat from last week
The goal of today is to best lest week's effort
As a reminder, let's pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
For Example: It might be you goal to hold 5 sets of 9 across the board
The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
You can expect to have about a minute of rest between each set of strict handstand push-ups
Choose a variation that allows you to complete at least 5 reps per set

STIMULUS
In the interval conditioning piece, a new rounds starts every 4 minutes
You'll complete the 3 listed movements and rest whatever time remains in the 4-minute window
Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00
We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
There is no time component to today's workout, as your score is the heaviest set of 5 power snatches
However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

DOUBLE UNDERS
Choose a double under number or variation that you can complete in 1 set each round
BAR MUSCLE-UPS
Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round
POWER SNATCHES
You'll build in weight each round on the power snatches
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
These reps do not need to be completed touch and go
Record all 5 weights used, with the final score being the heaviest weight lifted "
"# STRATEGY
The built in rest gives us the opportunity to push through big sets at each movement
Try to string together the double unders and bar muscle-ups in as few sets as possible
Picking the right rep number or variation plays a huge role in being able to do this
While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds
As the weight climbs, these will likely best be completed as single repetitions

STIMULUS
Pushing for consistent calorie outputs across the 3 sets
Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort
Your score is the lowest calorie number over the 3 sets
It is your choice on what type of bike or machine to use for this piece
What is far more important than the machine being used is the metabolic pacing