Spend 12 Minutes Practicing Muscle up progressions for bar or rings, or building strength in your pull-ups and dips to work towards muscle ups.
Every 3:00x4 Rounds
Max Shoulder to Overhead in remaining time
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows for at least sets of 5 to be strung together at a time.