Segment 1:
1 Round:
800 Meter Row
80 Double Unders
21 Hang Power Clean (135/95)
2 Rounds:
400 Meter Row
40 DU
15 HPC
3 Rounds:
200 Meter Row
20 DU
9 HPC

Segment 2:
2 Rounds of:
2 mins of max rep Ring Muscle ups (or pullups)
1 mins of max rep HSPU
2 mins of max rep Pullups
1 min of max HSPU