Strength
Every 1:30, 9 Sets
1-6) 3-6 Muscle-Ups (Bar or Ring)
(FX: 1-2)
7-9) 3-6 Strict Pull-Ups (RX+: Weighted)

OR

Every 1:30, 3 Rounds
1) 6 Banded Strict Chest to Bar Pull-Ups
2) 6 Banded Strict Ring Dips
3) :45-1:00 Plank

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
48 Double Unders (FX: 32) (RX+: 60)
12 Toes to Bar (FX: 8) (RX+: 15)
*14:00 Cap