skill
10x3 unbroken ring muscle ups (60s)

endurance
run
8:00 minutes on-3:00 off, 7:00 on-2:00 off, 6:00 on
(1800m - 1300m - 1100m)

workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
pushups
situps
squats