A.
4×8 bent over barbell rows
B.
3 sets:
10 strict (weighted) chin ups
15-20 stationary dips
C.
12 min amrap:
max reps dumbbell Curtis P
w/ a partner, alternate every 5 reps, both partners do 3 burpees each time you switch
Curtis P =
1 power clean
1 front rack lunge step/leg
1 push press