Skill:
Muscle Up progressions and technique

EMOM x 20
1) Muscle-up x 3-4 reps (Sub/scale to any progression or 4 Ring row + 4 Dip)
2) Touch and Go Power Snatch x 5 reps (MUST be TnG, you pick the weight)
3) Double-Unders x 30-40 reps (or practice DU attempts)
4) KB/DB Walking Lunges x 12 steps (heavy as possible)