8 Rounds for time

250m Row
4 Ring muscle-ups
8 Thrusters @ 43/30kg

Target time. < 20:00 CAP 25:00

Strategy. A good target for the run pace could be your 5km pace. This is still fast but should be repeatable across the rounds. You’ll want to finish the run, take a few big exhales and then get started on the rings (this will get harder and harder as the workout goes on and you might need to add a few extra breaths to have the confidence to jump up on the rings).
Approach the ring muscle-ups based on your capacity. If possible, look to keep these unbroken, however, plan for a quick break if needed to maintain your pace. It’s always better to choose your own breaks rather than be forced to rest if you go to failure.

Few breaths before the thrusters and aim to keep them unbroken through the workout.

Ring muscle-up → Reduce reps (2 to 3 reps) → Bar muscle-up → Chest-to-bar