Warm-up:

200m Run then 3rds of:

5 Ring Pull-ups

10 Plank Punches

5 Good Mornings

Strength:

Deadlift 3×3 @85-90%

Workout of the Day:

5rds for time

3 Ring Muscle-up

4 Deadlift

5 Lateral Burpees Over the Barbell

6 Alternating Pistols

17 Double-unders

Or

6 Strict Ring Dip

4 Deadlift

5 Lateral Burpees Over the Barbell

6 Reverse Goblet Hold Lunges

17 Double-unders