Warm-up:
20 Jumping Jacks then 3rds of:
8 Ring Row
10 Hollow Rock
12 Box Shoulder Pulses

Skill:
Max Effort Pull-ups

Test:
5k Run for time

Finish:
3-4 sets
1-1-2 Dumbbell Bench Press x 6
Strict Weighted Chin-up x 5
L-sit or Knee Tuck Hold on Parallettes x 45sec