Every 2 minutes for 10 minutes with the same loads do:
Front Squat 2-2-2-2-2, then
How many rounds can you do in 10 minutes of:
5 Ring Dips (3 for ladies or 5 Ring Push-ups)
25 Double Unders
6-5-4-3-2-1 Ring Muscle Ups*
60-50-40-30-20-10 Double Unders
Ladies skip the round of 6 MU & start at 60 DU's.
Extra: Go for an easy 1 or 1.5 mile run or easy 2k row.