Strength:
Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4×3
4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips

Workout:
Every 8 min x 4
20 Cal Assault bike
15 Burpee Box Jump Over 24/20″
15 Overhead Squat 155/115#
15 Kettlebell Swing 32/24kg
20 Cal Row