EMOMx12
Minute 1: M.E. L-hold or hollow holds from pull-up bar
Minute 2: 2-5 muscle-ups (pause at catch and full extension positions)
or MU progression work
Minute 3: skill work of choice
Metcon
3RFT
(30/20) calorie row
15 chest-to-bar pull-ups
10 strict HSPU