1) Muscle up strength progression 

Scaled/Intermediate:
Strict Ring Dips 8x3
Focus on depth of dip and complete the longer than normal range of motion. Rest as needed
between sets.

Advanced:
Muscle ups
5 max sets
Rest 3:00 btwn sets

2) Back Squat (8, 8, 8, 8)

build to 65-70% of 1RM

3) AMRAP 10:
10 power snatch (95/65)
15 cal row