Pull Ups 4 sets @ 1 RTF. That's reps to failure. That means leave about one rep in the tank and write down your numbers. You should find a pull up variation that you will fail on somewhere between 4-12 reps. That could be inverted rows, ring rows, weighted pull ups etc.
Look at numbers from last week. If for example, you got: 5,4,3,2 try to beat total reps by 1-2 total reps. Add reps to the back end. For example improve to 5,4,4,2. Don't try to get something like 7,3,3,2.
5 - 4 minute rounds:
run 2 laps
20 russian twist (20L/20R)
max effort burpees