Smolov:
Back Squat
7 Sets of 5 at 77-87%

Regular:

Muscle up Practice

10 min AMRAP
3 Muscle Ups
10 Air Squats
5 Burpees
4 Muscle Ups
10 Air Squats
5 Burpees
5 Muscle Ups
10 Air Squats
5 Burpees
……
Continue adding 1 muscle up each round