Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up/Kipping Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Ring Dips
3 Minutes of Push-Ups