Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
I cut this in half, or thereabouts
# DB weighted pull-ups, 80# OHS,
and half the time, so about 40% Rx overall.
Ran 1 mile, stretched upper body, then...
7 rounds in 10 minutes
Finished w/ 10 KTEs & 1000m row (4:46)