For time:
-10 muscle-ups
-25 thrusters (75/55)
-800m run
-25 thrusters
-10 muscle-ups
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
-10 assisted muscle-ups or muscle up negatives
-25 thrusters (75/55)
-800m run
-25 thrusters
-10 assisted muscle-ups or muscle up negatives
Beginner Option
For time:
-10 ring rows
-10 jumping dips
-25 thrusters (45/35)
-600m run
-25 thrusters (45/35)
-10 jumping dips
-10 ring rows