5×5 Strict press.
From the rack or floor. Either is fine.
6 Bar Muscle-ups*
9 Push Presses 135/95
15 Deadlifts 135/95
21 Wallballs 20/14
Scale to a jumping muscle-up or your best pull, whether chest to bar, chin to bar, or jumping versions of either.
Yes, I know that the push presses are a little heavy and the deadlifts are light. Both heavy and light loads present different technique issues. In other words light will let you get away with poor technique BUT poor technique will destroy your efficiency. Heavy is a bit simpler if your technique isn’t there you simply won’t be able to do very many raps unbroken or at all.
3 Super Sets:
50′ Double Kettlebell Front Rack Walking Lunge 24/16s
Max Unbroken Strict Ring Dips or pushups