“He who is not courageous enough to take risks will accomplish nothing in life.”
- Muhammad Ali

Dr. Stephen Seiler on endurance training adaptations over time: http://home.hia.no/~stephens/timecors.htm. Notice the specificity and questionable value of secondary and tertiary adaptations for the well rounded athlete.

For time:
21 Pull-ups/Kettlebell swings
18 Pull-ups/Kettlebell swings
15 Pull-ups/Kettlebell swings
3 Pull-ups/Kettlebell swings

For time, three rounds:
15 Pull-ups/30 Wallball shots

Slow & Heavy:
50 Sit-ups
15 Pull-ups/Dumbbell Thrusters
12 Pull-ups/Dumbbell Thrusters
9 Pull-ups/Dumbbell Thrusters
50 Sit-ups