A1. Weighted pull up; 3-4 reps x 4 sets; rest 2min - 53# x4, 53 x4, 60 x3, 60 x3. Pull felt weak at the top. 
A2. Legless Rope Climb; 2 ascents from short rope x 4 sets; rest 2min - Done. Finished each set under 20 sec. 
B1. Strict muscle ups; 4 reps x3; rest 1 min - Unbroken on all sets. 
B2. Strict 2" deficit hspu; amrap unbroken x3; rest 3 min - 15 reps, 13, 10. Shoulders blew up. Went to complete failure. Was recovering well between sets.  
+
3 sets:
6 muscle ups
12 TTB
16 HR push ups
20 CTB
24 kipping hspu
rest 4 min bw sets - Great gymnastic session. Density made it super challenging on shoulders and pecs. Was averaging 3 min each sets. Put emphasis on breathing and movement efficiency.