Fitness
A. Feet on floor muscle up transitions-
5×1-2, Rest 30s

B. 3 sets: @65-75%
3 minutes Row (easy)
1 minute Step-ups, alternating
1 minute burpees, no push up
3 minutes bike (easy)
1 minute Farmers walk (moderate weight)
1 minute Front plank

Performance
A. Strict muscle up transitions-
5×1-2, Rest 30s

B. Same as fitness