For time

2000m Bike-erg
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5 Rounds
7 Bar muscle-ups
7 Thrusters @ 61/43kg
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1000m BikeErg
Target time. < 14:00 CAP 18

Overview. Classic bar muscle-up / thruster couplet sandwiched between BikeErg. You can’t win the workout on the 1st bike but you can set yourself up for success by pacing it right (or failure if not). The aim during the couplet is to keep moving at a steady pace based on your capacity then the final bike should be as hard a push as you can to finish strong.
Pacing. Tackle the 1st bike at around your FTP20 (20-min max effort) pace. This should get you through in good time while still having enough in the tank for the rest of the workout. If you’re concerned about the couplet, you can bike a little easier than this.
While unbroken sets are the dream on the couplet, you can break either or each movement to 2 sets where needed. More likely you’ll want to keep the thrusters unbroken and break the bMU as needed as you go on. Overall you’re looking for a pace where you still have push left in you for that final 1000m Bike.
When done with the couplet, get the bike going as soon as possible (even if it feels terrible), use big exhales to catch your breath, then ramp up to your best pace. When you have about 300m left it’s time for the final push to the finish line. DON’T hold back

Bar muscle-up → Reduce reps (3 or 5 reps/round) → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over → Chest-to-bars → Pull-ups
Thruster → 52.5/35kg or 43/30kg