Strength:
15-18 mins to progress through Muscle Up transtions found in https://gmb.io/muscle-up/

WOD:
25 Box jump overs (24/20)
25 Bar-facing burpees
25 Front Squats (135/95)
Rest 3 mins
then
25 Front Squats
25 Bar-facing burpees
25 Box jump overs

L1: Step ups ok, Burpees, 75/55
L2: Step ups ok, 105/80
L3: Written