1) Muscle up strength progressions 

Scaled/Indermediate: Knees to elbows 6x8

Advanced: Strict + Kipping Chest to Bar Pull Up Complex
4 Sets
Rest 2-3 Minutes Between Sets

2) Superset 

Back Rack Lunges: 3x5/5

Deficit Push ups: 3x12
Control eccentric, speed on concentric

3) AMRAP 10:
2-4-6-8-10-12, etc
cal bike or row
kb push press (53/35)
sit ups