A. Strict Press; build to a max - Matched my previous PB at 170#. Not feeling strong on this today. Dropped down on weight after finishing to work on form for a few reps. Trying to eliminate that bounce. 
B1. Strict Muscle Ups; 5 reps for time x 4 sets; rest 10 seconds - 30sec, 32, 42, 40. 
B2. Strict Deficit HSPUs (6"); 10 reps for time x 4 sets; rest 3min - 1:50, 1:55, 1:57, 2:06. 
This combo was challenging for me, but doable. Tried to string most of the mu's together. Had chip away on the hspu's more than I anticipated. 
C. Legless Rope Climbs; 10 for time - 4:32. Not as fast as I wanted, but Ill take it. Upper pull faded quick! Knocked out first half in under 2min. 
+
21-15-9:
Row Cals
K HSPUs
3:10. Good sprint type piece.