Strength:

Rx+:
For Time
30 Ring Muscle-ups
First set: max unbroken reps. After that, continue with breaks as needed.

Rx:
For Time
20 Ring Muscle-ups For Time

Fx:
For Time
20 Chest-to-Bar Pull-ups
20 Ring Dips

Time Cap: 12 minutes.

Conditioning:

AMRAP 11
200m Run
2 Rope Climbs

Fx:
AMRAP 11
200m Run
1 Rope Climb