Advanced

Double stride with burpee and muscle up

Biceps - Triceps - Abs - Glutes - Hamstrings - Hip flexors - Lats - Lower chest - Lumbar - Quadriceps

Position yourself beneath the bar.
Perform an explosive lunge with each leg, switching in mid-air.
Next, perform a squat and a jump with your legs together.
When you're in the air, grab the bar and perform a muscle up.
Try to be slightly behind the bar when jumping towards it so that you have some momentum, as if you are directly underneath it you will get stuck and it will be difficult to complete the muscle up.