Some will do Weighted Pull-ups - 1-1-1-1-1-1-1, others will do 3 rounds of Max Rep Pull-ups.
All will do TOSH
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
We also had a potential new athlete do a wod from CrossFit Football (he used 185# for the HPC):
Complete 10 rounds:
3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run
*Rest 30 seconds between rounds
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*First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Remember the goal is maximal efforts on the run so do not rush through the shuttle drills at half speed. Max effort is the goal.