A1. Strict muscle ups; 4 reps x5; rest 1 min - All sets UB. Paused at the bottom to avoid swing and stick to "regional standards." Felt great here. 
A2. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min - 53# x4, 60 x4, 60 x4, 60 x4, 60 x3. 
B. Legless Rope Climb; 7 climbs for time - 1:57. Hit 5 reps first minute and arms blew up. Used leg drive till last two, then had to use kipping style. 
+
10 Sets: 
10 Strict HSPUs 
20 Sec Reverse Weighted Bear Crawl 
10 Ub C2B Pull-ups 
20 Sec Hand over Hand Sled Drag 
rest 2min 

Stayed with a good pace and held 2 min on/off. All movements UB. Used 70# ext load on bear crawl and 135# for sled drag. Good shoulder endurance piece.