1) 10 minute GOAT work

2) 3 rounds not for time:
3 x muscle ups (sub is 10 strict pull ups & 10 ring dips)
4 x wall walks (Start standing up back to the wall about 3 feet away. Lean back until hands come in contact with wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk)
5 x pistols each leg