Strength:
Weighted Pullups
10-8-6-4-2
Increase weight between sets
*scale reps as needed

Metcon:
For max reps:
-4min cap:
Run 400m
Max KB Swings in remaining time (#24/16)
Into:
-4min cap:
Run 400m
Max Burpees-over-bar in remaining time
Into:
-4min cap:
Run 400m
Max Hang Squat Cleans in remaining time (#60/40)

Skills:
Rings work