Run 800 or Row 1000. 10 reps: PVC Shoulder Complex, PVC OHS, Wall Balls, Toes to bar. 10 minutes mobility work.
Complete 30 Muscle Ups for time. A proper muscle up rep begins from a fully extended elbow position with hands turned out at the bottom. If you can't complete your reps in that fashion, simply indicate that you scaled the workout.
Scale by using bands or by substituting a ratio of 3 pullups (kipping) and 3 dips per one muscle up or 90 of each total. Alternate between pullups and dips until complete.