Warmup:
Shoulder stretches

Skill:
Muscleup progressions

Workout:
For time
30 muscle ups

or

30 rounds of
3 pullups
3 dips

26:45

Since I am not able to do A muscle up I opted for the 'or' workout. Used bands for the pullups and did holds/negatives on the dips. Both on rings. My strength to weight ratio sucks...