A medium to longer length workout with a Pulling/Running combo today. The stimulus we are going for is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus by scaling appropriately.
If you have Pull-ups and Muscle-ups but not big unbroken sets of them, figure out a number at the start of the workout that you think you can maintain across the two movements. Maybe sets of 10 for the first round of Pull-ups, then sets of 5 for the second round. Sets of 2 for the Muscle-ups for the first round, then maybe singles on the second round. This is OK, as long as you aren’t in any danger of failing reps and can keep your rest short between reps.
We have allowed up to 30 min. to get the workout done. Top athletes will do it under or around 20 min. The Run will take up the majority of time. For most other athletes, their time will be split evenly between the Running and pulling. Scale appropriately and shoot to beat that 30 minute time cap!