4 sets – 

5-10 Strict Pull-ups (Or weighted strict/banded strict)

Max Plank Hold or HS Hold/HS Walk Practice

Then,

16rds of 5sec ON/5sec OFF – Push-up Hold (just off floor)

& 

10rds of 10sec ON/10sec OFF – Hollow Hold

Then,

AMRAP 10

Muscle-up – 1, 2, 3

*1o Ball Slams after each round

“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of courage – to move in the opposite direction.” – E. F. Schumacker