A) 20 min time cap
After each round, complete 5 med ball sit ups
Use a med ball that will allow you to do all sets unbroken.
B) Pull Up Work
You will see some pull up progression work 3 days/week for the next several weeks. If you do not have a pull up, stick with the first column. A negative starts with the chin above the bar, then lower yourself as slowly as possible until the elbows are fully extended.
If you can do 3-5 strict pull ups, you will follow column 2. If you have more than 5 strict pull ups, you will follow column 3. Those following columns 2 and 3 will perform all negatives with their legs in the L position and attempt L pull ups.