Fitness
1. OH Squat
5×2

2. For Time
10-8-6-4-2
Burpee Box Jump Overs 24/20
Pullups

Performance
1. 10 min EMOM
1-hang snatch + 1-ohs
(warm up to weight you can consistently hit. 70-80%1RM )

For time:
5-4-3-2-1
Burpee Box Jump Overs 30/24
Ring Mu
(scaling options: jumping ring mu
ring mu transitions
OR x2 on pullups then
after workout complete 10-8-6-4-2 ring dips if you have to scale)