Do CFWU 2x without the pull-ups then the following.

Weighted Pull-ups 5-5-5-5-5 reps

Post loads and bodyweight to comments.

Be sure to use the gravatron and rest all you want between reps.


Run 400m

Complete 4 rounds
5 pull ups (sub body-rows)
10 pushups
15 air squats

Run 400m

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Do Tabata sets of the following

* AirSquats
* Rest 1 min
* Push-ups

Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all sixteen intervals.