For time

800m Run
12 Power snatches @ 70/47.5kg
8 Ring muscle-ups
800m Run
24 Overhead squats @ 70/47.5kg
8 Ring muscle-ups
800m Run
12 Squat snatches @ 70/47.5kg
8 Ring muscle-ups

Time cap. 24:00

Overview. This workout combines run endurance/pacing with barbell skills and ring muscle-ups. How fast can you run while being able to get straight to the barbell? How fast can you be on the barbell and still get right up on the rings?
Strategy. Set a run pace from the start that you think is repeatable. Your 5km race pace is a good starting point. Ease off slightly at the end of the run to prepare for the barbell, then aim to get straight to work when you get there.
Chip away at singles (unless the weight is easy for you) or open up with a short set, then move to singles on the power snatches. Aim to keep the muscle-ups unbroken but break before reaching failure. If you need more than 3 sets/round, choose an easier rep scheme (e.g. 6/round) to keep moving. Get going with the run as soon as you’ve come down from the rings.
Aim to keep the overhead squats to no more than 4 sets but ideally less. It’s worth taking a little extra time on the setup overhead as needed to gain your balance before starting the set. You can of course squat snatch the first rep if you like. On the final bar, aim to just chip away at the reps. You’ll be fairly tired at this point so stay focused on each lift to avoid any misses.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Run → 1800/1600m BikeErg
Power snatches/OHS → 61/43kg, 52.5/35kg
Ring muscle-ups → reduce reps (4 or 6/round) → Bar muscle ups