This one is a nice, long grind-it-out type of workout. The reps are low at the start so it seems easy to plug through the rounds, until it gets to about the 20min mark — when everything starts to compound and you start getting fatigued.
Strict Muscle up
NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!