A. Turkish Get-up: Work up to a heavy single.
B. AMRAP in 10 minutes of:
Max reps Pull (muscle-up, pull-up, ring row etc.).
immediately followed by –
AMRAP in 10 minute of:
Max reps Push (HSPU, dip, push-up etc.)
*Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps).
*There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.