1. coaches choice
2. FT
10 strict c2b
10 muscle ups
10 bar mups
10 strict pull-ups
10 c2b
10 pull-ups
10 min cap
or
10 Amrap (3 burpees otm)
ME strict pull ups/ bb pull-ups/ring rows straight under rings
3. 10 amrap
7 ring dips
7 hspu (45)/ db press