[media width="800" height="600" link="https://www.youtube.com/watch?v=WHWYiYSoF2o"]

Workout of the Day
Weighted Pull-up
Find your 1 rep max.
Follow the rep scheme 5-5-3-3-1-1-1. Increase your weight/decrease assistance each set, working up to your 1RM.

then
For time complete:
400m sprint
rest two minutes
200m sprint
rest 1 minute
100m sprint
rest 30sec
50m sprint