Segment 1:
Max set up unbroken Ring Muscle ups
OR
10 minutes to practice Muscle Unders

Segment 2:
5×5 Thruster, climbing with unlimited rest – from the floor to start set

Segment 3:
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Double Unders
200m Row