A. HSPU/push-up strength – EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR 1 1/2 push-ups.
B. Muscle-up ring rows (video) – 3 sets of 3-10 controlled reps. In order to do this variation, you should be able to do at least a 30 second false grip hold in a ring row position with your elbows extended. Work on keeping your rings in line with your shoulders as you transition from the pull to the dip position. A scaled version of this would be 3 max effort sets of a false grip hold in a ring row position.
C. 4 x 400 m run. Rest 2 minutes between runs. Record your time for each run.