10 min of muscle up practice. Work banded transitions then "extensions and hollows" while hanging from the rings. Toes should be pointed at all times, while in the peak of the "hollow" position your body should resemble a banana.
then
1 clean pull + 1 power clean AHAP
5x1 every 2 min
Then
3 rounds
200 m run
7 ctb pull ups
10 box jumps