For time
150 double unders
75 ring row / 50 pull ups / 30 c2b pull ups or 15 bar muscle ups
rest 1:1
For Time
150 air squat
50 push ups / 30 ring dips or 10 ring muscle ups

Perform anyhow. I recommend something like 5 rounds 30 double unders + 10 pull ups
2 ring muscle ups + 30 air squats for 5 times.

time target 7-9 minutes on each metcon