Strict Pull-up:

5@70%, 3@75%, Max@80%

Modify:

10@heavy resistance, 5@moderate resistance, Max@light resistance

Then,

AMRAP 20

1 Mile Run (Only once)

20 Sit-ups

20 Battle Rope Rotations

20 Calorie Row

“I remember my mother’s prayers and they have always followed me. They have clung to me all my life.” -Abraham Lincoln