2.  Skills 12 minute Muscle up or pull-up or dip Wave (work your weakness) Min 1, complete 1 Muscle up. Min 2, complete 2 unbroken Muscle ups. Min 3, complete 3 unbroken Muscle ups. continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes.