Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
then 2 rounds
10-15 hollow rocks + 3-5 reverse snow angels
3-5 scapula pull ups + 3-5 strict pull ups + 3-5 kipping on rings
:10-20 sec ring support hold + 10-20sec ring dip hold
rest 1-2 min bwn sets

Strenght
Test your max rep set of ring or bar muscle ups (if feeling strong you can do both)
or test your max rep c2b + ring push ups
take time as needed.

Metcon at 60-70% effort
perform every 10 minutes for 20 minutes (2 sets)
4-6 rope climbs or 8-12 short rope climbs (no jump)
rest of time running
perform every 10 minutes for 20 minutes (2 sets)
16-24 tempo db bench press (split in 2-3 sets)
rest of time rowing or ski erg
perform every 10 minutes for 20 minutes (2 sets)
:40-60 L-sit Hold
rest of time bike erg or air bike
take 0-3 minutes rest bwn "parts"