2 sets
10 shoulder taps each
5 pushups
:20 hs hold
5 hspu

Competitor
 accumulate 15 strict muscle up
Or
GPP
8 sets:
3 false grip chest to ring pull up + 3 strict ring dip
-add bands to this as next scale or scale as needed based on individual
-15 min cap

GPP
for time
30/20 cal bike erg
30 pull-ups
125’ db farmer hold lunge 50/35
10 CTB + 10 Dips
20/15 cal bike erg

Competitor
for time
30/20 cal echo
30 c2b
125’ db farmer hold lunge 70/50
10 bmu
20/15 cal echo bike

Bonus Fitness / Skill

4 sets:
8 Strict hspu (add abmats as needed or deficit)
8 alt Arnold press
Rest as needed