Warm-up:

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

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

1. 90% of above Strength Exercise
2. Gymnastic: (Pick One) Work up to @9 RPE
Dip:
Muscle-up:
Pushup:
Ring Pushup:
3. 400m Run