4 sets NFT – 

8 Strict Pull-ups (regular, weighted or banded UB)

8 Strict HSPU

Then,

16rds – 5sec ON/5sec OFF – Push-up Holds

10rds – 10sec ON/10sec OFF – Hollow Holds

Then,

AMRAP 8

Muscle-Up 1, 2, 3, 4, …

Double Unders 10, 20, 30, 40, …

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – Buddha