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...
180 reps of mostly eccentric contractions (full body weight) in under a half-hour, and you say you've still got a lot of weight to loose. Your box's instructor has a questionable knowledge level for how to scale workouts. If you don't wind up with a case of rhabdomyolysis it won't be for lack of trying. I've seen it and it ain't pretty
Thank you for your concern. I'm pretty positive that I don't have the will power to push myself hard enough to get rhabdomyolysis. That same lack of will power keeps me fat.