A.

Gymnastics Skill Work: 

Scaled: EMOM 8: 3 Ring Pull Ups + :20-:30 Ring Support (Alternate Each Minute) 

Rx: 3x  Max Effort Unbroken Sets of Ring Muscle Ups with 3:00 Rest
Comp: Either 15 Strict RMU or 30 Kipping RMU for Time- 8:00 CAP

B.

4 Rounds- CAP 16:

500/450 Meter Row

12 Deadlift 

15 Toes-to-Bar

Scaled: 135/95lbs, Hanging Knee Raises

Rx: 155/105lbs
Comp: 205/145lbs