Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace cardio
5 push up to downdog pose (strech your calfs)
10 barbell upright row
10 barbell strict press
:15 Active Bar/RIng Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups

1 more time this for a while on saturday :

Bar or RING Muscle up Practise
1-2 sets of each parts
Kipping on Bar/rings x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to bar/rings x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
strict dips x 3-5 reps (use band for help if need to)
Jumping  BAR OR RING MU (take box under the bar/rings , the bar should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for BAR/RING Mu (use about 10-15 mins for this)