Buy In: Remove sleeves. 5 minutes Double Unders. Band shoulder mobility. Skin the cat x 5. Ring Turnouts (from "top of the dip" position). 2x5 toes to bar.
In 15 minutes complete as many rounds as possible of:
3 Muscle Ups (sub dips and chin ups 1:1)
7 Handstand Push Ups (sub barbell strict shoulder press)