Warm-up: 200m Run then 3rds of:
3 Front Squat
3 Overhead Squat
3 Strict Press
6 Ring Pull-up or Ring Row

Strength:
Back Squat
3×3 @80/85/90%

Workout of the Day
5 Muscle-up
21 Back Squat (135/95)
4 Muscle-up
15 Push Jerk
3 Muscle-up
12 Front Squat
2 Muscle-up
9 Overhead Squat
1 Muscle-up

OR

5 Ring Dip + 5 Strict Chin-up
21 Back Squat (95/65)
5 Ring Dip + 5 Strict Chin-up
15 Push Jerk
5 Ring Dip + 5 Strict Chin-up
12 Front Squat
5 Ring Dip + 5 Strict Chin-up
9 Overhead Squat
5 Ring Dip + 5 Strict Chin-up