A1. 4 Sets @ Easy Pace:
5 Slow, controlled pushups
10 Walking Lunges
10 Empty Barbell Good Mornings

A2. Volume accumulation: 3-8 Muscle-ups; 4 sets

B. Press 4RM, then 2 sets @ 90%

C. For Total Reps:
2:00 Rope Climbs, 15′
2:00 Kettlebell Swings, 24kg/16kg
2:00 Rest

Then :90, :60, :30