Strength Training:
EMOM 10-
Level 1: 4 Ring Push-ups
Level 2: 2 Strict Pull-ups + 2 Ring/Box Dips
Level 3: 2 Ring Muscle-ups

Metabolic Conditioning:
For Time-
15 Strict Pull-ups
15 Box Dips
30 Overhead Squats (95/65)
40 Box HSPU
30 Overhead Squats (95/65)
2 Rope Climbs