A. Front squat, build to a heavy single for the day
B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
+
3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
+
3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts

Post results to comments.