Well, there used to be a time where I must sadly admit, I had the softest, cutest hands possible for a dude. I would take a pic and show you the blood and pain they are in from the many pull-ups today.. but figured I'd be nice. This is what went down...
Run 6 100 meter sprints with rest period being the walk back.
As many rounds as possible in 15 minutes of:
5 Pull Ups
Burpee broad jump from your bar to the stair's and back