Time for a chipper. Run through this in order, completing each task before starting the next. Scale bar muscle ups to 10 pull-ups and 10 box or parallette dips (not rings). To scale push-ups, use a band “backpack” or elevate yourself on a box or bench.

For time:
800m run
10 bar muscle ups
20 box jumps, 24/20″
30 KB swings, 53/35#
40 lunges (20L/20R)
50 push-ups
40 lunges (20L/20R)
30 KB swings, 53/35#
20 box jumps, 24/20″
10 bar muscle ups
800m run