Complete 3 sets of 5 pull-ups selecting an option that allows for full range of motion for every rep, but is challenging. Reps do not have to be completed unbroken, but should be done in sets of 5 with little to no break between the 5 reps. Rest between sets.
Toes to Bar
100m Sprint after each set
(10 T2B, 10 Burpees, Sprint, 9 T2B, 9 Burpees, Sprint, etc.)