Pullups 10-10-10-10-10
Scale from strict pull-ups to kipping to negatives to vertical pullups from the knees.
Then:
Bench Press (bodyweight, 70% or 50%) x 21
Run 400m
Bench Press x 18
Run 400m
Bench Press x 15
Run 400m
Bench Press x 12
Run 400m
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