Gymnastics 

EMOM for 12:00
Minute 1-4, 3 Strict Muscle Ups
Minute 5-8, 2 Strict Muscle Ups
Minute 9-12, 1 Strict Muscle Up

Metcon

8 Minutes AMRAP:

As many rounds and repetitions as possible in 8 minutes:

7 Chest to bar pull ups
14 Handstand Push ups
7 Hang power Clean  70/50