The CSM jibba-jabbered at us for 15 minutes so I jogged to the gym, wedged myself under the rack and did overhead squats with a guy doing back squats. He looked at me like i was crazy and I looked at him like he should put more weight on the bar.
30 muscle ups for time (or 120 pull-ups & 120 dips)
3x3 of each, it sucked, some of the dips were too the floor and popping up with my toes. I hate dips. My shoulder hates them too.