This is Leo's second muscle up ever, believe it or not. I've yet to see a movement he doesn't perform well, this kid's a stud!
5 x 3 Weighted Dip and Pull Up Or Muscle Up
Double Under practice between sets.
10 minute AMRAP:
Choose double under, muscle up or Pull Up & Dip. Complete as many reps as possible. Run 200 meters at minutes 0, 2, 4, 6, and 8.