Somewhat less than 5 rounds

3RNFT
10 TTB
15 kneeling muscle-up progressions
20 x 20" box jumps

I originally had this as 5 rounds, but my plodding pace meant it wasn't to be.

No step-ups on the box jumps. Jumped up, stepped down, trying to get as much height as possible on the jump so that I landed with legs as straight as possible.

5 frog stand attempts using the technique Ido outlines.

Looks like life may be kicking my arse a bit sooner than I thought.