During strength today, we will be alternating between strict pull-ups and snatch grip dead lifts.  Select a number of strict pull-ups that will challenge you.  If you are still working on your first pull-up, consider using negatives mixed in with banded pull-ups, for your sets.  Advanced athletes go for some weighted pull-ups, it should make the muscle ups feel “light”.  Conditioning is an ascending infinity ladder with constant muscle ups by 2.  Consider scaling to 1 muscle per round if they are still new to you.

Strength (alternating untimed)x4

a) Strict Pull-ups

b) Snatch Grip Dead lift x5 (225/155)

Conditioning

AMRAP in 12 minutes:
2 Thrusters, (115/75#)
2 muscle ups
4 Thrusters, (115/75#)
2 muscle ups
6 Thrusters, (115/75#)
2 muscle ups
etc.