Tabata (8 R of 20s work, 10s rest)
-Jump rope
-1 min rest
-shuttle runs
-1 min rest
-hollow hold or arched body hold (you can switch if unable to hold one)
-1 min rest
-row or airdyne
-1 min rest
Muscle up development cycle
12 min EMOM
-1 pull up
-1 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.
Aim for the highest level of virtuosity you can manage. The highest pull up, hip to bar, ring row or whatever, and the most perfect dip, Russian dip, deficit pushup, ring pushup etc.