A.

EMOM 8: 

Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions

Rx: 1-3 Kipping Ring MU
Comp: 1-2 Strict Ring MU

B.

Strength Accessory: 

4x 5-10

*Pick whichever variation will create the most progress

Scaled: :10 Ring Support Holds or 5 Banded DIps or 5 Dip Negatives
Rx: Strict Stationary Dips
Comp: Strict Ring Dips

C.

For Time- CAP 10:

100 Double Unders

800 M Run

100 Double Unders

Scaled: 200 Singles, Scaled to 400 M run if needed