200m. Run, 25 body rows
400m. Run, 20 pullups
600m. Run, 15 chest-bar pullups
800m. Run, 10 bar muscle ups
1000m. Run, 5 ring muscle ups
*scale the run to row if needed and complete the movements of pulling as far as you can go to your ability level: Ex: If I can do chest-bar, but not MU yet, then I will finish out the rounds of 10 and 5 with chest-bars.