On a 5:00 clock:
10 alternating single-leg deadlifts
10 ring rows or light DB bent-over rows
10 high knees in place
10 alternating overhead lunges

-Then-

2 x 100-m jog
2 x 200-m jog
*30 sec rest between each run.

3-5 sets pull-up warm-up:

Begin with a lot of assistance and increase the difficulty as desired.
Ring rows are OK but try to default to a strict pull-up variation.
3-5 unbroken assisted strict pull-ups for all athletes

1-2 sets pull-up test:
5 unbroken strict pull-ups or pull-up variations

RX/Intermediate

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

AMRAP 21:
400/200/100-m run
Max-rep ring rows
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

2 sets:
:30 banded shoulder stretch/side
:30 PVC pass-throughs