A,
5x2reps
strict ring mu
2 mins rest

5x3 reps
kipping ring mu
2 mins rest

5x3 strict (def) HSPU
7-8" lowering
2x20kg deficit

B,
2 rounds for time of:
Jog, 400 m
10 Deadlifts @61/43kg
15 Ring Push-ups
20 Ring Rows
Jog, 400 m
10 Back Squats @61/43kg
15 Alternating Wall Planks
20 Plate Ground-to-Overheads@20/15kg
Jog, 400 m
10 Push Press @43/30kg
10 Ring Dips
10 Strict Pull-ups

Ring Dips / Box Dips
7-10 Strict Pull-ups

Complete at an RPE of 6-7/10.

C,
3 rounds for quality of:
10 Band Pull Aparts
10 Band Front Raises
10 Banded Behind-the-Neck Press
10 Scap Push-ups

2-3 rounds.

Rest as needed between rounds.