A. Five efforts of:Max repetitions Strict Pull-ups (Chest to bar for advanced)or EMOM x 10 minutes:Strict Pull-ups **Choose your own repetitions and maintain across all rounds. B. 12minute incrementing ladder:Run 180m10 Strict Sit-ups25 Double-unders * *Increment double-unders by 25 repetitions per round. Photo: There are no short cuts – Focus on the quality of your movement, gradually and speed whilst maintaining quality – this will then allow you to build intensity safety and allow for constant progression.