1 . in front of the clock
0-4 min, 5-8 L-sit chin ups
4-5 rest,
5-9 min, 7-10 t2b or k2e
9-10 rest,
10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up
14-16 rest
and 16-18 amrap of bar muscle up or muscle up from a box
2 . 7 min amrap
5 hspu or box push ups
5 burpees
10 goblet squats