SKILL
Level 1
3 x 2 Bent Knee Front Lever
3 x 2 Strict Toes to Bar

Level 2
3 x 2 Hips to Bar
3 x 2 Banded Bar Muscle-up w/ Slow Negative

Level 3
Dead Hang Bar Muscle-up w/ Slow Negative
1 x 3
3 x 2

On slow negatives, make sure the descent is as slow as you can manage.

METCON
AMRAP 20
2 Bar Muscle-up/4 TTB
4 Burpees Over The Line
6 Box Jump
8 Alternating DB Hang C&J (22.5/15)