Mobilize, then:
A.) Front squat
set 1 – 5 reps @ 70%
set 2 – 3 reps @ 75%
set 3 – 3 reps @ 80%
set 4 – 2 reps @ 85%
set 5 – 1 reps @ 90%
set 6 – 1 rep @ 96%
set 7 – 1 rep @ 100%+
Muscle up warm_ups
B.) Amrap 15
5 muscle ups (ring or bar)
10 pushups
15 dumbbell thrusters 50/35
20 box jump overs (24/20)