Strength:

20:00 to Establish
1RM Clean and Split Jerk

Conditioning:

2 Rounds
20 Burpees Over the Dumbbell
5 Each Arm Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

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Strength:

Ring Muscle Up Test Day:

12:00 to Complete

Rx+: 30 Ring Muscle Ups
Rx: AMRAP Ring Muscle Ups
Fx: 30 Chest to Bar Pull Ups + 30 Ring Dips

Conditioning:

AMRAP 12
20/15 Calorie Row (Fx: 15/10)
20 Alternating Pistol Squats (Fx: Goblet Reverse Lunges (50/35))
30 Sit Ups

Strength:

E3MOM 15
Deadlifts
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+

Conditioning:

EMOM 12
1: 25 Wall Balls (20/14) (Fx: 20 Wall Balls)
2: AMRAP Calorie Assault Bike
3: Rest
4: Rest

Conditioning:

Row 5000m (Fx: 4000m)

But…

E3MOM
5 Strict Ring Dips (Fx: Hand Release Push Ups)
10 Alternating Front Rack Lunges (135/95) (Fx: 95/65)

Time Cap 40:00

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Strength:

20:00 to Establish
1RM Squat Snatch

Conditioning:

AMRAP 7

7 Toes to Bar
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
21 Air Squats