Workout

Warm up 10-20 

Run 400m

25 strict pull ups (pronated) 

Run 300m

20 chin ups (supinated) 

Run 200m 

15 horizontal pull ups/ ring rows 

Run 100m 

10 bar muscle ups or 10 jumping muscle ups (use a sturdy platform to jump into the MU) 

Run 800m with 10-30# Medball or equivalent.  

Then 

Accumulate 5 minutes in Wall sit @45 degrees 

-x10 burpees every time you break