Take 20 minutes and work on Bar Muscle Ups.
- Strict Pullups (Body Weight and Weighted)
- Chest to Bar Pullups
- Muscle Ups
- Deep Bar Dips
Then 3 rounds
- 3 x Weighted Pullups @ 10kg
Then for time
- Row 4k (try to keep each 1k split at the same pace throughout)
Results: Took some time but got some nice symetric muscle ups. Row in 17:04.