Warm Up:
Push Ups
Pull Ups (Chest to Bar)
Jump Ropes (mixed singles and doubles)

Mobility:
PVC Pass Through
Kettle Bell on Shoulders

Max Effort:
1 Rep Max Bench Press
Failed 2x at 190 LBs

Extra Work:
5x Muscle Ups with 3 Ring Dips
Don't have muscle ups, so I worked on muscle ups.

Consecutive Overhead Squats
20 at 95 LBs