Snatch complex: In 5-6 sets, build to a heavy 1 of:
1 Power Snatch,
1 Overhead Squat (with 2 second pause at the bottom),
1 Squat Snatch.
a. Front Squat 5@55%, 5@65%, 4x4@75%.
b. Accumulate 80 Weighted Sit-ups (25/15).
Complete 5 sets of 3-6 unbroken ring muscle-ups (sub unbroken CTB pull-ups, pull-ups with thinner band than usual, or attempt to string a few ring muscle-ups together if you have one).