Strength:-
Low ring drills
into
3 sets of
3 – 5 Strict Ring Muscle ups
then
3 rounds Durante Core

Pairs Metcon (shared reps)
3 rounds:-
30 Cal row
15 HSPU
10 Cleans (any) 80/60kg
Max burpees over the bar to the 6 min mark
rest 1 min
Score = max burpees over the bar