A1) 5 min OTM
3-5 Muscle-ups (sub 5.0.1 eccentric pull-up for 30s)

B1) Bench press
Sets: 5
Reps: 3
Load: 80%
Tempo: 1.0.X
Rest: 60-90

B2) Pull-ups
Sets: 5
Reps: 5, 5, 5, 5, 5+
Load: 75-80%
Tempo: 1.0.1
Rest: 60

C1) Metcon

4 RFT
40 DU
5 Push jerk 155/105
10 Bar dips
20 Ring rows

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