Finally!

5 sets

Level 1
5 – 7 muscle ups, rest 1 min between rounds

Level 2
3 banded muscle ups + 6 dips + banded pull downs

Level 3
8 ring rows + 8 push ups + 10 banded pull downs

WOD
3 rounds for time
15 push press 40/25
15 broad jumps
30 DU
15 broad jumps
15 push press
*1 min rest between rounds