A.

Strength – Ring Muscle Up / Pull Up + Ring Dip

12 EMOM (4 Sets):

1- Ring Muscle Up OR 30s Strict Pull Up* + 30s Strict Ring Dip* (Odds)
2- Hollow Body Rock / Tuck Hollow Rock (Evens)
3- Rest

Scaling Options:
*Pull Up = Low Bar Seated Pull Up / Banded / Strict Ring Row
*Ring Dip = Box Dip / Push Up / Push Up to Box

B.

Metcon

3 Rounds For Time:
30 X Wall Ball @9/6kg
15 X Burpee
200m Run

Time Cap: 12 Mins