A: 15min muscle up practice
If you have muscle ups, practice strict, try 10-20 strict or kipping, go for quality. Others work on scaled MU, and perform min 3 rounds 10 reos sclaed ring Dips (bands or jumping) and false grip ring rows
B: with one bar (65/35lbs): triple Tabata, rotate excercises: jumping back squats or squats, push press, bent over rows.
use lights weights that allow for speed and reps while maintaining good form