1.) Press 8x3
2.) Muscle ups 4x3-6
For time, 18-15-12 rep rounds of:
3A.) Ring Dips
3B.) Pull ups
3C.) Sandbag squat jumps (see attached video, it is not necessary to jump forward, only upwards. Keep the bag on the lighter side)
If you cannot perform muscle ups, you can practice your skill and progression after the last exercise of the day if you have the energy and time.