1) On a running clock:

On 0:00:
50/40 cal row
40 toes to bar (rx+ 50)
*8:00 Cap*

On 10:00:
40/30 cal row
30 pull ups (rx+ 40)
*8:00 Cap*

On 20:00
30/20 cal row
15 bar muscle ups (rx+ 20) (scale: chest to bars)

After Party

10 rounds:
5/5 russian twists w/ weight
5 overhead presses in V-hold