A. 12 min emom (3 rounds)
1st 20-30 sec chin over bar hold
2nd 20-30 sec ring support hold
3rd 20-30 sec L-sit
4th 45 sec wall sit hold

B. Strength
5 min emom
Strict pull of choice:
6-8 x seated pull up
4-6 x negative pull ups
4-6 x strict pull ups
4-6 x ctb pull ups
4-6 x ring to sternum
2-4 x ring mu

C. Skill/conditioning
Every 2 min for 10 min
5-10 x t2b
10-15 x wall balls
20-30 x du

Max 1:30 to spend on each round.