WOD: 

 

A1. Seated SA Dbell  (8 reps/arm 5 sets (including warm up set))
rest :45
A2. Strict Pronated Pullups (8 reps )
rest :45
B. 3 rounds for time:
15 CTB
15 Ring Push ups
20 Box jumps 24″/20″
Rx+ 8 Bar Muscle ups; 10 Ring dips;
55+ 10 CTB, 10 Ring Push ups, step ups

15 minute cap