Workout
5 min amrap
9 burpee pull ups / 9 burpee touch the bar + 9 ring row
15 ohs @30kg
rest 5 min
5 min amrap
7 burpee pull ups / 7 burpee touch the bar + 7 ring row
10 ohs @40kg
rest 5 min
5 min amrap
5 burpee pull ups / 5 burpee touch the bar + 5 ring row
5 ohs @50kg

rest 5 min after metcon and
(if you feel like its too rush to go for weightlifting part after metcon, dont go)
Metcon is the main practise for today.
OHS weight should be light enough to go unbroken always or max in 2 sets.
use front squat if you have some issues on shoulders or mobility.
Score is total reps done. (if you scale to burpee touch the bar + ring row its same amount reps what needs to be done on burpee pull up movement.