Changing up the hand width and grip position is an easy way to get a different stimulus from the same old exercise. We see many different variations of the HSPU but shoulder is essential for building higher level variations. Scale to a box or downward dog position is needed - keep the hand position shoulder width and aim for that tripod position every rep. For the BMU, moving to a slightly narrower grip can make the movement more challenging - especially if it's a position that you have never used. It is ok if that slows you down a little, make up for that on the run. Scale to any suitable pull up variation with a shoulder width grip.
10, 9, 8....3, 2, 1
*Handstand Push Ups
*Bar Muscle Up
Run 200m after every round
*HSPU & BMU should be shoulder width