Warm-Up
EMOM For 10 Minutes: Muscle-up+ Ring Dip
Min 1: Choose a set that will allow you to perform 15-20 seconds of unbroken work
Min 2-9: x Muscle-Up +2x Ring Dips
Min 10: 1 ME Muscle-Up

Strength
3 Rep Max Behind the Neck Push Press

Conditioning
10 Minute AMRAP
2 Power Clean (225/155)(pick something that will suck)
4 Front Squat
6 deadlift