Box programming. 13/11/20 Strength stamina

Strict Pull strength
4 rounds
-1-5 strict ring muscle ups, with 5 sec lower/ 1-3 negative ring muscle ups (5 sec lower) in an L-sit. or 7 russian dips.
2-6 archer pull-ups (1-3 e.s)/ 5 chin-ups CTB with 5 sec lower, the same can be done with ring rows, bent over rows or banded rows
40 sec hold on previous mvt

4 rounds
4-6 ring dips/push ups (tempo 3/3/3/3)
5-10 banded push-ups
1 peto press e.s kb/db/oo
aim to complete a round every 4 min

metcon
21-15-9
Kcal machine/DU or SU x3/jumping jacks x2
burpees