22.9.2025 Strength Workout

5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

Set of bar muscle-ups
Handstand walk w/ pirouette every 3m in the remaining time

Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.