15 minutes to find Clean Max (power or comp)
Deadlift: 4 x 4 @ 110% of clean max

8 minutes for Muscle Up Technique Work (if you can do a single with a kip, try to work on connecting; if you can do multiple kipping, try to work on doing them strict)

8 minutes as many rounds as possible:
2 Thrusters (60kg / 40kg)
3 Chest to Bar Pullups
4 Overhead Squat (60kg / 40kg)
5 Toes to Bar