Day 1
Bar muscle up practice

4 Rounds, rest as needed

1) 5-10 jumping lat pulldowns video
2) 5-10 jumping muscle ups video
3) 5-10 arch to L-sit snap video

ADVANCED VERSION

1) pull up + c2b + muscle up
2) jump to bar and MU video + descend from support and MU
3) 5-10 arch to L-sit snap video