Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup

Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)