A. Pull-up strength
Every minute on the minute for 10 rounds:
3-5 strict chest-to-bar pull-ups (scale the reps, or modify to a challenging pulling variation).
Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and if possible, getting the chest to contact the bar at the top. If you start off at 3 reps and can’t maintain good form, scale the reps to do so.
B. 3 max effort sets of supinated body rows. Alternate your sets with practicing your thoracic bridge (or appropriate scaled version).
C. 2 rounds of:
Run 800 m, rest 4 minutes
Run 400 m, rest 2 minutes.
Record your times for each effort.