1) 8 rounds of:
400m Run on the 3min
Scale this to on the 3:30/4:00mins if you need to.
2) FIND a playground with monkey bars, pull-up bar or similar!
Strict Pull-Up- pick your own reps
SCALING: scale to NEGATIVE PULL-UPS (ideally a 10sec lower)
If you do have rings scale to ring pulls or even a low bar pull! (Pull chest to bar with legs still on ground)