Muscle up + KB swing/Ring dip + KB swing + Bench press

Buy In: Skill Work
Muscle Up/Pull Up/Ring Dip Progressions

First bar muscle-up, then 2-3 more. No consecutive though

WOD: 21 – 15 – 9
Kettlebell Swings 53/35
Ring Dips

3:37

Cash Out: 50 One Handed Kettlebell Swings
Yup

Then

Bench
145x5
150x5
155x4
160x2