Workout of the Day
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)