Scaled
8 sets, one set every 4 minutes, each set for max reps:
400m run
10 strict pull-ups
max reps of strict HSPUs or ring dips*
*Perform Strict HSPUs for sets 1, 3, 5, 7, and Ring Dips for sets 2, 4, 6, 8.
Rx
8 sets, one set every 4 minutes, each set for max reps:
400m run
6-8 Strict Pull-Ups
max reps of strict press or push ups*
*Perform strict press for sets 1, 3, 5, 7, and push ups for sets 2, 4, 6, 8.