15 mins, Muscle-up practice
If you cannot perform muscle ups, practice kipping, belly button-to-bar pull ups, bar muscle-up, ring transitions, etc., in order to better develop your ability to do muscle-ups or pull ups.
3 Rounds for time
Run 400 m w/plate, 45/25
50 Air squats w/plate, 45/25
50 Lateral jumps over plate, 45/25
Something I could have known YESTERDAY!