Set 1
10 Tap swing
15 Press-up into 5 inchworm
3 sets

Set 2
3 Paused pull-up 8 top/8 mid/8 bottom
3 Wall walks
3 sets

Set 3
Strict pull-ups; 50% of max set
Press-ups; 50% of max set
5 sets

Conditioning
For time:
6-9-12-9-6
Pull-up
Burpee box jump over, 20
HSPU
Accessory

In pairs:
P1 – 20 cal Assault bike
P2 – Heavy bag bear hug carry
5 rounds each (100 cal each)
Alternate movements each 20 cal