4 Sets*:
Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up)

*Practice lever drills on rings in between sets

12-9-6-3
Front Squats 185/125, Fx: 135/95, Rx+ = 225/135
Bar Muscle-ups, Fx: C2B Pull-ups