Fitness:
Press 3×5 (+5)
-then-
For time:
800m Run
10 Pull-ups
400m Run
20 Pull-ups
200m Run
30 Pull-ups

Performance:
HSPU 5×3
-then-
For time:
800m Run
5 Muscle-ups
400m Run
10 Muscle-ups
200m Run
15 Muscle-ups

Assistance Work:
Band Pull Aparts 3x 12-15