Nothing like some powerful leg and hip extension to send some weight overhead!
4 superset rounds on a 4 minute clock:
5-15 strict ring dip
3 pullup negatives (if you have the capacity to slow it down for more than a 5 second descent, than do so)
*Mobilize in the rest time after each round.
13 minute AMRAP:
100 double under
75 wallball shot 20/14# to 10/9’
50 dumbbell snatch 50/35#
25 bar muscle up (sub chest to bar pullup or reduce the bar muscle up, or reduce the number of reps to be doable in <4 minutes.)
30 slow situp and reaches (left, middle, right)