1. E2,5mom x 4
7 strict presses with 3 sec pause at the top and slow down + 4 weighted strict pull ups
2. in teams of 2, 18 min amrap split reps as you want
5 ring Muscle-ups*
10 wall walks
20 burpees box jumps over
40 wall ball
* scale option for ring muscle ups = 8 bar muscle ups / 10 c2b pull ups / 14 banded pull ups / 20 ring rows
