A.
2 sets of 6-8 strict pull ups
2 sets of 4-6 strict pull ups
B.
3 sets of 8-10 TOUGH tempo pause ring rows (30X2)
C.
8 sets, one set every 90s:
3 CTB pull ups or 3 BMUs
6 push ups
9 front squats (95/65)
then, max burpees over the bar in time remaining