Morning

3 sets of 5 muscle ups

complete recovery

5 muscle ups
40 push ups
10 DF
10 pistols each leg
15 pull ups
20 dips

rest  4minutes

2 rounds of:
10 pull ups
40 push ups
10 DF
10 pistols each leg
15 pull ups
20 dips

4 minutes rest in btwn sets