Skill:
Strict ring muscle up
Beginners:
A: Eccentric Pullup 4X5 3-5 sec Down,
B: Eccentric Dips 4X5 3-5 sec Down

Metcon: 15 min AMRAP
5 Toes to bar
10 Hand release push up
15 Jump squat

Scaled:
15 min AMRAP
5 V up/ Sit up
7 Push up
10 Air squat