6 sets 3min on // 1min off
1.
500/400m row
ME burpee Boxjumps (30/24)
2.
Amrap
3 WB (9/6)
3 T2B
6
6
9
9
Usw.
Work up to a single @ 92,5% if form is good.
Then do 3-5 x 1 @ that weight
Work on kipping bar muscleups for 12-15 min
Or
For time and quality
20-30 Bar muscleups in singles with very good form
TC 8 min
3 rounds for time
30 DU's
12 DL (70kg/47,5)
30 DU's
9 HPC
30 DU's
6 STOH
TC 7 min