MetCon
50 – KB swings (M70/W55)
40 – Box Jumps (M30/W24)
30 – Toes to Bar
20 – Bottom to Full Ring Pushups
10 – Hang Power Clean (M225/W155)
20 – Bottom to Full Ring Pushups
30 – Toes to Bar
40 – Box Jumps
50 – KB swings
For Time
Note: With the ring pushups put your feet on the box. You must perform the bottom half of a PushUp THEN a full PushUp and that counts as one rep!
GymCon
2 Bar Muscle Ups every 30 seconds for 6 minutes.
Note: If you don’t have them you can either perform them on rings or use 12 minutes to work on them as skill.

1st part took 30 minutes

did ring muscle ups and switched it to 2 every minute for 6 minutes
did 12 total