1. Front Squat 8×4@80%1RM
(If you missed Mon and Fri last week you can do 6×6@70%1RM but only if you missed both day. If you do not have a 1RM at this point just do 5×5 at a medium/heavy weight)

2. 21-15-9
Deadlift 225/155
Ring Dips

3. Work on Butterfly C2B
3xME Unbroken Chest to bar pull-ups
(The sets of C2B pull-ups do not have to be butterfly. But they do have to be C2B. Use band, same you would use in a WOD if needed)