A. 
Movement focus
Rope Climb, handstand, M.U. Double Unders
B.     
Floor press
5-5-5-5-5
-increase load with every set
C.
Pull Up 
3xME
or
15- Pull Up negatives
3 x ME Top Hold
2 x Max Reps Push Ups
D.
AbWod-May
3x
20- cycling cross crunches
20- supermans
10- hanging rainbows
-rest 1 minute between rounds