A. EMOM 12, alternating:
a) 5 Muscle-Up Transitions on Low Rings
b) 20 Single Unders + 5-10 Double Unders
c) 10 Dumbbell Romanian Deadlifts

B1. Bench Press to heavy double
B2. 3 sets @ 90% of B1

C. AMRAP 3
2 Muscle-Ups
4 Ring Dips
12 Kettlebell Swings, 32kg/24kg

Rest 1 minute
4 sets

Continuous score, i.e. begin each new cycle where you left the previous one.

Options
Muscle-ups – 4 Strict Pull-ups (Rings or Bar)
Ring Dips – Bar dips
Swings – lighter weight