1) EMOM x 8:  4 dumbbell snatches 90/45, 14 lateral hops 18/12

2) 400m run, 30 dips, 400m run, 30 ghd situps, 400m run, 30 ring rows(scale up to 30 ring pullups), 400m run

3) Practice ring muscle-ups, ring inversions, skin-the-cats.