A.
2 sets: 4-6 strict pull ups (21X2)
2 sets: 3-5 strict pull ups (21X2)
B.
3 sets:
10-12/arm single arm bent over DB or KB rows (31X2)
C.
5 sets:
In 2 mins complete:
3 muscle ups
9 push press (115/75)
12 KBS (53/35)
rest 2 mins between sets
pick up where you leave off each round