Strict Handstand Push Ups: 3 Rounds

(Comp)
50% of Max SHSPU (Rest 1:00)
10 Hang Power Snatch + 10 Overhead Squats w/3 Second Eccentric (35/45)
(Rest 1:00)

(Fitness)
10 Challenging SHSPU Progressions (Box Piked – Riser – Z-Press)
(Rest 1:00)
10 Hang Power Snatch + 4-6 Overhead Squats w/3 Second Eccentric
(Rest 1:00)

Deadlift:
3 Sets of 10 Reps
(Rest 1:00 Between)

Then:

4 Sets:
3 Reps w/Controlled Eccentric (No Bounce) (Heavier than last week)
(0:30 Rest)
15 Double DB Rows + 20 Second Isometric Hold
(0:30 Rest)
10-15 Banded Dowel Push Downs (Standing or Kneeling)
(0:30 -1:00 Rest)