OHSQ (build by feel) – 

1×5 (5sec pause in bottom of each rep)

1×5 (5sec lower each rep)

3×5 (regular)

Then,

For time:

30 Burpees

20 Muscle-ups

30 Burpees

*EMOTM – 5 Wall Ball (20/16)

(15min Cap)

“By failing to prepare, you are preparing to fail.” – Benjamin Franklin