Warm-up:

Strength: (Pick One) Work up to @9 RPE
Back Squat:
Front Squat:
Paused Back Squat:
Reverse Lunge:

MetCon: (Pick one from each group)
4 Rounds:

1. Gymnastic: (Pick One) Work up to @8 RPE
Chinup:
Muscle-up:
Neutral-Grip Pullup:
Pullup:
Ring Row:
2. 400m Run
3. 90% of above Strength Exercise