Metcon
For Time
800m run
6-8 ring mu / 10-12 bar mu or 20-25 c2b / normal pull ups
25 OHS @42,5/30kg (masters can take 35/25kg or if ohs is strong movement I prefer this weight)
rest 5 min
2 rounds for time
400m run
3-4 ring mu / 5-6 bar mu / 10-12 c2b or normall pull ups
15 OHS @50/35kg (masters can take 42.5/30kg)
rest 5 min
3 rounds for time
200m run
2-3 ring mu / 3-4 bar mu or 6-8 c2b or normal pull ups)
5 OHS @60/42.5kg or (masters 50/35kg)

All right love this long session which test your ability to do skilled movements and link them together. Keep run always
moderate pace even you would like to start faster I dont recommend that.
Gymnastic movements should be done in 2-3 sets mostly.
Keep OHS unbroken or split it in 2 sets. Rest enough bwn if you are about to split it in 2 parts.
Time Target is sub 8 min but it will challenging, cap 10 min on each interval.
Score is total time.