3 Rounder:

Be confident on the barbell but breaking the thruster and sdlhp up early may be a good option. It will help save the pull for the muscle ups as well as keep the heart rate down a bit. Regardless, this loading should be something you can do each work set with no more than 2 sets/round to accomplish it while you’re fresh. Lower the weight if needed in order to accomplish this. If the muscle ups are a struggle for you start by lowering the reps to meet the goal time domain. From there try one of the subs like a jumping option, banded, or low ring option that is we have in the vault.