Warm Up
2-3 min rowing + 2-3 min jump rope
then 2 rounds
5-10 kip swings
5-10 v-ups
5-10 burpeess
then 1 set
:20-30 ring support hold + 10-20 sec ring dip hold
+
:10-20 chin over bar hold + 20-30sec front leaning on rings

Strenght
Test your max reps unbroken ring musle ups and bar muscle ups
or
Test your max reps of kipping c2b pull ups and ring push ups
rest as needed bwn sets

Metcon

18 min amrap
15 drag rope double unders / 36 double unders
3 ring muscle ups / bar muscle ups / burpee c2b pull ups
9 ghd sit ups
target rounds 8-12.

Accessory Work
2-3 sets
8-12 pec flyes with light dumbbells 2.5-7.5kg 's
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk