20 minutes to climb the ladder
Round 1: 1 MU, 10 back squats (95/65), 10 DU
Round 2: 2 MU, 10 back squats, 20 DU
Round 3: 3 MU, 10 back squats, 30 DU
and so on…
*200m run after each round
Make sure shoulders and hips are ready, the reps will add up quickly.
Muscle-up consistency is important, move to the bar if not proficient at stringing together ring muscle-ups. Box muscle-ups are also fine, if not do 2 pull-ups + 2 dips per rep.