Warm-up

Strength/Skill:

Two sections. The first one is pressing, the second one is pulling. Focus on quality of movements, not load and speed.

3 sets:
Dumbbell Bench Press x 5 reps @21X1
Rest 20sec
Tempo Push-Ups x 10 reps @1111
Rest 20sec
Banded Triceps Pushdowns x 20 reps
Rest 1min

Then,

Every Minute on the Minute x 10min:

3 Kipping Pull-ups

2 Kipping Chest to Bar Pull-ups

1 Strict Pull-ups

10 Second Hang (active and hollow)

Conditioning:

Row 2K