A. 5 min emon
2-3 x Self spotted ring mu

Or

4-5 x russian box dips

B. Every 30 sec for 5 min
1 x pull up 2222 tempo

Followed by

Every 30 sec for 5 min
1 x press up 2222 tempo

C. 5 rounds
In 1:30
3 x Wall walk
10 x t2b
Max Du

1:30 rest