1. Warm up/mobilise
2. Skills: Muscle Up Transitions
Then 3 Rounds for form:
5 Strict Chest To Bar Pull Ups
5 Ring Dips
5 MU Transitions
3. Conditioning:
3 Rounds for time:
7 Front Squats 80% 1RM (Bar taken from floor)
200m Sprint
Rest 2 Mins between rounds
4. Recovery