STRENGTH
5 total sets of:
5 Front Squats (Heavy)
5 Ring Muscle-Ups
10 DB Rows/Arm (50/35)

Keep the same heavy weight Front Squats for all 5 sets.
Ring Muscle-Ups should be subbed with 5 Bar Muscle-Ups, 5 Strict Pull-Ups or 10 Ring Rows.
This is NOT for time.

CONDITIONING
3 rounds, for time, of:
20 Deadlifts (225-245/155-175)
20 Ring Dips/Bar Dips/Push-Ups