3 rounds for time:
12 ring dips
14 dumbbell step ups

How bad could 200m runs and 3 front squats possibly be?

Ring Dip Tip

Proper range of motion for the ring dip means that the shoulders dip below the elbows and that your hips move the same distance as your shoulders. It’s easy to just drop your chest and do upright crunches. Those aren’t real dips and don’t transfer to the development/improvement of those muscle ups. So drop those hips as you drop your shoulders!