Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
50 single unders
20m bear crawls
10-15 band pulls or ring row
10 pass throughs
:30 side plank R/L

Skill
Muscle Up Training
2 rounds
10-20s each hold (Active Hang, Chin over Bar, Ring Support and dip hold , L-sit
2-4 SETS OF EACH
Kip to swing x 3-5 reps
ARCH SNAP X 2-3 REPS
Turn with rings, feet on ground, Jump/Banded/Normal Muscle Ups of 2-3 reps

Workout
20 min amrap
4 Barbell Thrusters @42.5/30kg
6 Toes-to-Bar
24 Double-Unders
Scaling:
4 Barbell Thrusters @35/25kg
6 Hanging Knee Raises
48 Single-Unders

Score is total reps (1 round is 34 reps)