2a. BB press 6x2-3
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds