4 Banded or Box Jump Muscle Ups
4 Banded Kipping Levers, *use a different bar and band for this movement. This doesn’t need to be done in a set with the muscle ups.
In 3 Attempts, perform as many ring muscle ups as possible. Score is total number of muscle ups from all three sets.
16 Box Jumps, on and overs 24/20
8 Handstand Push Ups