"competitior:

strict muscle up into muscle up eccentric(1-3 reps)

or

muscle up eccentric (5-10 reps) rest as needed in between

Fitness:

10 rounds

1 eccentric pull-up
1 eccentric ring dip

Circuit

Every 90 sec perform the reps on each station:

1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
2, 10 box kips
3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
4, back extensions on swiss ball 45sec
5, 6-8 acher pull-ups or 6-12 archer ring rows

3 rounds