Pull Up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
_____
Run 3x400M
Rest 2:1 (ie rest twice as long as it takes you to run each 400).
_____
Max L-Sit x3
If you cannot do an L-Sit, you have 3×10 knees to elbows.