EMOM 15 (0:40 work / 0:20 rest)

1) Big set Bar muscle-ups
2) Handstand walks in 7.62m segments
3) BikeErg @ easy

Intent. Big sets on the muscle-ups and HSW, recovery on the bike
Bike pace. You can bike faster to challenge yourself, but the main focus should be the muscle-ups, and HSW = only bike as fast as still allows you to go back to bar and do another big set
Big set = As Many As Possible in the work window while leaving still at least 1 rep in the tank ( = not to failure)

Movement options.

Bar muscle-ups → jumping bar muscle-ups with hip snaps
Handstand walk → Wall walks