30 Muscle ups for time is a little daunting, even more duanting is 120 pullups and 120 dips if you don't have the muscle up, and it takes a long time. It builds strength but we loose intensity, something which should always be present in the work that we do. If we scale this further and add a monostructural element we keep intensity high, yet allow the upper body a modicum of rest.5 ring pullups, (ideally in the false grip, again a regular grip is also acceptable, especially is the scaling takes into account a jumping pullup)
5 ring dips, (again looking at scaling with either a banded or negative dip)
run 1 ramp (140m)
x7
It does also help if you have a few pairs of rings too.
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