A. Alternating for 4 max effort sets of each:
Ring pull-ups
Ring dips (substitute bar dips, ring push-ups, or a challenging push-up variation).
B. 8 minute AMRAP of:
6 barbell thrusters (115/75 or scaled to 60-65%, whichever is less)
8 barbell rows (same bar)
10 knees-to-elbows.