Alternate the DL & Push-ups, then the chin-ups & mu transitions.
4 x 4 @ 70%
4 x max until sticking point
*meaning, don't go until you completely fail!
4 x 5 (add load if possible)
Muscle up transitions:
4 x 5 (ask your coach for the proper progression at your level)
Metcon: 7 minute amrap
5 hang power snatch (115/75)
5 bar muscle ups/ scale: c2b pullups/ring rows