Hello,
@kb02
If strength is your main goal, you can do ladders of weighted PU (1,2,3)*2 or 3, avoiding failure. At the beginning, rest as needed. Then, the same with dips.
With time, reduce rest period. It will progressively give you conditioning.
If you want a "pure bdw", you can use a fighter PU program (following the progression as written) and then doing the same for dips. This gives a lot of structure.
Other option (I followed it a while ago with good results for bdw only) : 5 sets of max reps (avoiding failure) with perfect form, and 25s rest between sets. I did that for PU and dips and it gave me the MU.
Muscle up is pretty easy. Once you get strength, it is mostly a matter of coordination. I passed it in 2 or 3 days, but did a lot of PU and dips before.
Then, depending on your current routine, you can choose either a full body workout or a split.
In full body case, ladder of pistols (or pistol progression if needed). Plus swings at the end.
Otherwise, in split case, pistols and swings in another training session.
Kind regards,
Pet'