A.
four sets:
6-8 strict pull-ups (add weight if possible)
6-10 strict dips (add weight if possible)
B.
four sets:
8-12 bent over KB rows
8-12 deficit push ups
C.
12 min amrap:
8 CTB pull-ups (Rx+8 muscle ups)
100m run
12 HSPUs (Rx+ strict)
100m run
16 KBS
100m run