A. Pull-up strength

• 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups)
• 2 max effort sets of chin-ups (scale to foot-assisted)
• 2 max effort sets of an easy ring row variation

B. For time:

Row 1000 m

100 double-unders

Run 1 mile.

Compare to June 18 2015, August 20 2014.