Buy In:Perform 10 reps of- band shoulder complex, band pull aparts, band no money drill, band OHS then run the Crye-Leike loop. Mobilize. FYI the wod has running in it so the doofus-move of walking out in your lifters and sheepishly pretending like "whoops, oh well", AINT GONNA WORK. Run the damn buy-in lap.
Take 5-7 sets of 1 to find your 1RM on Pullups. If you can't do a single pullup (OVERHAND GRIP), just work on doing singles with the minimum amount of assistance.
In 20 minutes, complete as many rounds as possible of
Run 400 meters
As many STRICT Pullups as possible. Do not kip. During the 1RM effort above a Pullup grip is preferred. During the timed WOD any grip will suffice.