STIMULUS
-Setting a baseline for strict handstand push-ups to start the day
-The first three pieces today are all to be performed on a running clock
-We have from the 0:00 - 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00
-While there is a 5-minute limit, you'll have more rest if you finish the 50 reps before the cap
-If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

Strict Pull-Ups (On the 7:00…)
1 Set:
Max Unbroken Strict Pull-ups

STIMULUS
-When the clock hits 7:00, you'll have 3 minutes to complete 1 unbroken set of strict pull-ups
-Let's only take one attempt at these, as it's unlikely we'll improve the second time around within such a short window
-Hold yourself to a high standard of strict movement to get an accurate idea of where you're at on this movement
-Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar
-If you can get at least 1 rep without banded assistance, let's complete these with full bodyweight
-If you're unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

SUBS
-Banded Strict Pull-up

(On the 10:00…)

STIMULUS
-Working a simple and effective combination of bar facing burpees and double unders in today's conditioning piece
-This workout starts at the 10 minute mark on the running clock

Bar Facing Burpees:
-Set up a bar with standard plates on it to elevate it off the ground
-Square up to the bar in the bottom of the burpee
-You can jump up or step up out of the burpee
-Take off and land with two feet for the jump over the bar
-Choose a double under variation or rep number that can ideally be completed unbroken each round

STRATEGY
-This workout is all about finding a way to keep moving across the 12 minutes of work
-The way we stay moving as much as possible is by establishing a pace on the bar facing burpees that allows for as few sets as possible on the rope
-If you know double unders are going to be a tough movement, slow down the burpees
-For big picture pacing help, imagine doing bar facing burpees for 7 minutes straight
-That is likely the speed we're trying to hold from the very beginning
-As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition
-Also, whenever you finish a movement, make it your goal to just start the next station
-Just drop down into the first burpee and just pick up the handles of the rope
-These immediate transitions keep you moving and help you feel like you're always progressing in the right direction