A. Find your max weighted pull-up. If you’re not yet able to do a pull-up, do 5 pull-up negatives (with rest in between), aiming to do them as slowly as possible.
B. Skin-the-cat practice – Aim for 3 sets of 2-5 continuous, controlled reps. Scale as needed. Some good progressions can be found here, from the folks at Gold Medal Bodies (link).
C. For time, with a partner:
Run 800 m
8 laps (total) sled pull (facing sled, with row)
4 laps (total) partner carry (alternate as needed, sub heavy sandbag if needed)
Run 800 m.
Sled weight should be approximately bodyweight for men, 3/4 bodyweight for women. Use the small sleds for this one.