Fitness

Metcon
A. Find your 3RM Sumo Deadlift

Sumo Deadlifts have to be performed in ET. As soon as using ET throughout the whole movement isn't possible anymore go from blocks. Stack up on the blocks till you hit your 3RM from below the knees.

Metcon
B. 5 Sets of :90s of work(7:30min):

3-5 (Weighted) Dips + 3-5 (Weighted) Pull-Ups

Metcon
C. TYQ, 2 Sets of:

ME BW SB Carry + 2:00min ME Burpees

Gymnastics

Metcon
Ring Muscle-Up

A. 3 Sets of:

A1. :15s Ring Support Hold
A2. :15s False Grip Hang

Metcon
B. 3-5 Sets of:

B1. 3-5 Ring Dips @31X1
B2. 3-5 False Grip Chin-Ups @31X1

or

3-5 Sets of 1-5 Muscle-Ups

Metcon
C. 3 Sets of either 15 Reps or 1:00min of work:

Ring Muscle-Up Transition Drill