Warm Up:
5 Strict Pull Ups
10 Ring Dips
A whole bunch of double unders

Mobility:
Pain ball on shoulder
Shoulder on bands
PVC Pass-through

Max Effort:
Bench Press
8 @ 70% [135 lb.]
5 @ 75% [145 lb.]
3 @ 80% [155 lb.]
3 @ 85% [165 lb.]
1 @ 90% [180 lb.]

MetCon:
8 Minute AMRAP
3 Muscle Ups
5 Push Press 105 lb./75 lb.
7 Push Ups
12 Leg Levers

Rounds:
5 + 1 MU