1) Pullups: All Levels- 1 min
Hollow Hold hanging from bar,
then
3×5 kipping swings with straight
arm pull down. Then
Level 1 – 3 x 5 Negative Pullups
Level 2 – 3 x 5
Unbroken Kipping Pullups
Level 3 – 3 x 5 Unbroken
Butterfly Pullups

2) Complete 3 rounds of the following
for time
Run 1 Mile
Rest 1 Minute