Pull ups + Run

5 sets of 12 pull ups

For Total Running Time
Run 200m; Rest 30 Seconds
Run 400m; Rest 1 Minute
Run 800m; Rest 2 Minutes
Run 800m; Rest 2 Minutes
Run 400m; Rest 1 Minute
Run 200m
Start a running clock, complete all intervals with rest then subtract rest time of 6:30 for total running time.

9:22