For Time:

75 Pull-ups
Run 400m
75 Push-ups
Run 400m
50 Pull-ups
Run 400m
50 Push-ups
Run 400m
25 Pull-ups
Run 400m
25 Push-ups
Run 400m

Time to beat: 18:32

Warm-up:

Calf Stretch
Samson Stretch
Arm Circles
High Knees
Butt Kicks
Walking Lunges
Glute Bridge
Push-up Plus
Run 200m

Scaling:

Pull-ups – Reduce Reps or change to a lying ring row
Push-ups – Reduce Reps or change to push-ups for knees
Run – Change to a 400m Row