10 rounds for time of:
100-m sprint
10 strict pull-ups
100-m sprint
10 burpees
Rest 30 seconds
100 pullup total and 100 Burpees with 2km of running. This should be high-intensity and suck a bit. If you can do it outside then even better.
If you want a link to training programs email thesartake@gmail.com I have a program for the application pt test and the legacy pt test.