Warm-Up
Tabata holds 8 Round :30 sec work, :10 sec rest
R 1,5: Hollow Hold
R 2,6: Side Plank
R 3,7: Side Plank (other side)
R 4,8: Handstand Hold(toes and nose)

Skill
EMOM for 10 Minutes: Muscle-up+ Ring Dip
Round 1: Choose an amount of reps that you can accomplish in 15-20 seconds. 
Round 2-9: x Muscle-ups+ x Ring Dips
Round 10: ME Muscle-Ups

Strength
E2MOM for 5 Rounds
4 Snatch Push Press

Conditioning
15 Minute AMARAP
10 Push-Up
30 Double Under
10 Power Snatch (95/65)