6 supersets

5 strict ring dips w/ pause in bottom of each

3 strict pullups (focus on keeping shoulder and hips directly under bar)

then

Row 250 m

15 left-legged pistols

15 right-legged pistols

25 sit-ups

row 250 m

12 left-legged pistols

12 right-legged pistols

25 sit-ups

row 250 m

9 right-legged pistols

9 left legged pistols

25 sit-ups

Row 250 m