Muscle up practice. Hollow body hollow arch, pulls and turnovers. Practice it all for 10 minutes. If you have muscle ups then try and spot something you can make better and go for a max unbroken set.
Supported dumbbell row- 4x8
20 minute Amrap
One arm down one arm up kb carry 45,35. Can substitute dumbbells.
50 Dumbbell snatches
50 Box step overs holding one KB 45,35
100 Ab mat sit ups