A10 Skill work | Double under progression
4-8 sets of 50% PR reps
Rest: 30-45 seconds

B1) For time: 

800m run
50 double unders
400m run
40 double unders
200m run
30 double unders
100m run
20 double unders 

C1) Muscle-up/pull-up progression accessory work
If you have muscle-ups: 
Strict muscle-ups
Sets: 4
Reps: 2-5
Tempo: controlled
Rest: 60

If you need work on pull-ups:
Sets: 3-4
Reps: 3
Tempo: 6.0.1 (eccentric is more important than the up)

Comment