Pull ups and/or muscle ups (ring/bar)
Technique and progressions, then 10mins to perform 3 x max sets of pull ups and work on pull-up/muscle up technique.
3 x 4min AMRAPS with 1min rest between (Score is total combined REPS)
1) 2mins air squats
2mins press ups
2) 2mins sit ups
2min KB SDLHP (24/16)
3) Max Deadlifts in 4mins – 80/60