1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec.
1b) Bench Press: 5X3 @ 70% – rest 60 sec.
Focus on keeping your hamstrings under tension and keep your shoulders pinned back. Find a partner for your bench press and have them raise the bar to you instead of using a rack.
If you do not have a Muscle-Up, sub 60 false grip ring rows and 60 dips. They can be broken up however you please.