1 mile time trial run.

Then-- "Lynne"
Five rounds for max reps of:
Body weight bench press
*As close as possible to body weight on the bench OR adjust weight to get 15-20 reps on the first set. Keep the same weight each round. 
*Move quickly from bench to pull-ups and then rest as needed before starting next round. 
*If you get less than 5 pull-ups you may drop from the bar ONCE and then keep going.
*Sub strict ring rows for pull-ups.

Post mile time and reps per round.