3 Rounds for time

400m Run ( 500m Row/SkiErg, 1000m BikeErg )
8 SB over the shoulder @ 68/45kg
12 Bar muscle-ups
16 SB Squats @ 68/45kg

Time cap. 16:00

Overview. This is a long, gritty one where you need to pace well not to burn out before you finish.
Strategy. Your main goal is to keep moving and stay consistent with the run. A good starting point for the run is your 5km pace (so you don’t start off too hot). The SB over the shoulder are singles by default, keep a good/consistent pace but don’t rush (make sure you’re breathing).
The aim with the muscle-ups is to break them to 1-2 sets. If you’d need to do more than that from the 1st round, choose an option from below to keep the stimulus. Break them up though before you hit failure as it’ll take longer to recover. Make sure to have a good position for the SB on the shoulder before you start the squats and then try to keep them unbroken if you can (but not at the cost of going to failure).
Once you finish the last squat, your goal is to just get your legs moving on the run (even if taking a few walking steps first), then build up to your pace again as you recover a bit.