10 Minute Bar Muscle Up Practice. Go for max unbroken sets.
Max effort Strict Pullups
Max effort Strict Ring Dips
Rest as needed. If at least 3-5 reps can't be completed in each movement use appropriate bands for scaling.
Every 3 Minutes for 12 minutes:
8 Front Squats 155/105
*Taken from the ground.
Before you go:
35 cal bike - as fast as possible
Rest 2 minutes between rounds