-50 jumping alternating lunges,
-50 pull-ups *
-50 push presses, 95/65
Scale pull ups to a manageable workload. Do not end up doing 50negatives. You can do 50 singles as long as you can do the movement smoothly. Donot do 50 struggle-ups.
If doing ring rows, instead of pull ups, be careful of the volumehere. Perform only good reps. Rest if you get so tired that your chest cannotcome past the rings or your body sags.