[A] Overhead Squat 3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
[B] Tabata Chest-to-bar Pull-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
[C] Every 1 minute for 7 minutes:
6 Muscle Ups
Scale as required.