A. Muscle up drills
3 sets
30s Russian dips
30s Russian press ups
1 minute Ring plank hold
1 minute Reverse weighted plank hold
30s chin over bar holds OR high ring V pull ups
Resting 2 minutes
B. 12 minutes on the clock
4 rounds:
12 box jumps
10 KBS (32/24)
40 double unders
AMRAP muscle ups/c2b/pull ups