Time to start getting reacquainted with some lactic acid.
Accumulate the same amount of muscle-ups you did Tuesday, but not for time. Try for larger sets, but AVOID FAILURE. DO NOT FAIL.
a) Strict Deficit Handstand pushup – 2 reps – can increase each set
b) Weighted chinup – 3 reps
Push Press – 3x reps @ 90%, 1-2 reps @ 95%
For time –
Calories Assault Bike
Wall Balls 30/20
Pullups (can kip)