A.Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
L-Sit x 30-45 seconds
Double-Unders x 30-40 reps

Instead of muscle ups was trying to work on hips to rings.Back to Paoli drills afterwards to start working from the beginning. L sits were 30 sec but legs were dropping (feel like quads will cramp if I leave them fully extended).

B. Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
Minutes 1-2 = 70% of 1-RM
Minutes 3-4 = 75% of 1-RM
Minutes 5-6 = 80% of 1-RM
Minutes 7-8 = 85% of 1-RM
Minutes 9-10 = 90% of 1-RM
Minutes 11-12 = 95% of 1-RM

117-123-132-141-150-156# (all reps completed, felt really good on these)

C.Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 65%
* Set 5 – 5 reps @ 70%
* Set 6 – 5 reps @ 75%
* Set 7 – 5 reps @ 80%
* Set 8 – 4-5 reps @ 85%
Rest 2 minutes between sets.

161-180-191-130-141-150-161-170# (x5) (felt good here too)

D.Ten sets for max reps of:
20 seconds of Kettlebell Swings (32/24 kg)
20 seconds of Chest-to-Bar Pull-Ups
20 seconds of Rest

12/3, 12/3, 12/2, 12/3, 12/3, 12/2, 12/2, 12/1, 12/2, 12/3