Two versions to chose from Rx & Rx+
Rx
Do four movements 1-10 of each:
1-1-1-1-
2-2-2-2-
etc to 10 of each for time

Rx+
Do the same four movements 1-10, then start over from 10-1
1-1-1-1-
2-2-2-2-
10-10-10-10-
10-10-10-10-
9-9-9-9-
1-1-1-1

Movements
- strict pull-ups
- hand release push -ups
- strict knees 2 elbows
- burpees