8 Rounds for time

200m Run
4 Ring muscle-ups
8 Deadlifts @ 102/70kg (225/155lbs)
16 Air squats

Time cap. 24:00

Overview. While the number of reps on each round in this is very manageable, those rounds will start adding up quickly as you can do everything unbroken. The challenge will be to stick with (and choose well) your pace from start to finish.
Pacing. Smooth is fast. Keep sets unbroken and use your transitions as your rest.
Strategy. Aim for the run to be at your 5km race pace (or faster in later rounds if you have more energy left) and keep the other movements unbroken. However, you might consider a strategic break on the deadlifts (e.g. 4-4) to keep fast movement speed and to control fatigue.
Use your transitions to walk to the next station, taking a couple of deep breaths, then get straight to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing? Could you keep it for all 8 rounds?
– Were you able to maintain unbroken sets? Did you find you could keep transition time consistent the whole way?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.

Ring muscle-up → Reduce reps (2 to 3 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (4 to 8 reps) → Seated ring muscle ups
Deadlift → 70/47.5kg