A.

EMOM 8: 

Scaled: 3 Banded Transitions/ 3 Ring Swing + Row (Alternate Each Minute) 

Rx: 1-3 Kipping Ring MU + 2-4 Ring Dips
Comp: 1-2 Strict + 2-4 Kipping

B.

Strength Accessory: 

4x 5

*Pick whichever variation will create the most progress

Scaled: Banded Stationary Dips
Rx: Weighted Strict Stationary Dips
Comp: Weighted Strict Ring Dips

C.

For Time: 

50/40 Cal Row

40 Toes-to-Bar

30 Bar Facing Burpees

20 Overhead Squats

Scaled: Hanging Knee Raises, 95/65lbs

Rx: 115/80lbs

Comp: 135lbs/95lbs