On a 5:00 clock:
10 single-unders
10 slow single-unders
10 fast single-unders
10 single-leg single-unders/side
10 backward single-unders
5 side plank reach-throughs/side
5 single-arm ring rows/side

8 sets:
:20 alternating archer push-ups on rings
– Rest :10

*Perform regular pushups if needed*

Ring supported hold: Locked out arms, active shoulders
                                         1:00min

Ring dip: ROM, shoulders below the elbow 1:00min

False-grip ring row Keep the wrist pushed through the rings, pull to the belly 2:00min

Kneeling muscle-up transition Pull to the belly, transition forward and through the rings 3:00min

Kneeling transition + negative Control the descent by pulling the rings back together and without letting them break away from the body 3:00min

High ring practice and other scaling options .  Lean back and pull low, quickly    4:00min

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

RX+ Strict
RX Kipping
Scaled MU variations

3 sets:
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side