[A] 5 Rounds for Max Reps of:

Bench Press (Body weight)
Pull-ups

[B] For Time:

Run 1000m
Rest 2 Minutes
Run 1000m

WARM UP:

Push-up Plus
20 x Sit-ups
Arm Rotation
Kipping Swings
Calf Stretch
3 x Increasing Bench Warm up sets

SCALING:
Reduced weight on Benchpress
Banded Pull-up