Warm-Up
500 meter Row
Squat/ankle Mobility
then...
4 Rounds
5 Gymnastic Ring Row
7 Air Squat
5 Swings (rings)

Alright... then. This thing. 
"Workout 18.3"
2 rounds for time of:
100 double-unders/Single Unders
20 overhead squats(115/80) (45/35)
100 double-unders
12 ring muscle-ups/ pull-up
100 double-unders
20 dumbbell snatches(50/35) (35/20)
100 double-unders
12 bar muscle-ups/ pull-up