3×20 Band pull-a-parts (https://m.youtube.com/watch?v=bR-r8x3J4rU)
10 Ring dips
7×1 @80-90% or Find a 1RM strict press (If you did not recently)
Big focus on maintaining a neutral spine from your tailbone all the way up through your neck/head. No leaning back. Stay tight and develop a solid movement pattern.
Metcon - Compare to 060616
10 Thrusters (105/70)
5 Muscle Ups