SKILL
4 Rounds of 1:00 ON/1:30 OFF
Bar Muscle-up
Strict Toes to Bar
Kipping Toes to Bar
Strict Hanging Knee Tuck
V-up
Tuck-up

Start at the highest level of movement you are able to, once you are about to hit failure or compromise on technique, drop to the next level of movement and continue in that manner until the interval is up.
On the next interval, start again at the highest level of movement you can achieve, working back down.

METCON
AMRAP 12

40 DU

3 Rounds
15 Air Squat
10 Push-up
15 V-up

50 DU

2 Rounds
15 Air Squat
10 Push-up
10 TTB

60 DU

1 Round
15 Air Squat
10 Push-up
Max Bar Muscle-up