3 sets:
200m run
5 scap pull ups
0:20s wall supported handstand hold

Competitor
accumulate 10 strict muscle up
Or
GPP
10 sets:
2 false grip chest to ring pull up + 2 strict ring dip
- add bands to this as next scale or scale as needed based on individual

GPP
8 min amrap:
5 pullups
20 du or 40 singles
5 ttb
20 du or 40 singles

Competitor
8 min amrap:
5 c2b
20 du
5 ttb
20 du

Bonus Fitness / Skill

3 sets:
10 Strict hspu (add abmats as needed
20 empty bb strict press
Rest as needed