A.
4 sets:
6 strict weighted tempo pull-ups
B.
3 sets:
10-12 bent over DB rows per arm
C.
8 min EMOM
odd mins: 15/10 cal row
even mins: max reps box jumps
8 mins EMOM
odd mins: 12 pull-ups (Rx+ 15 reps or CTB)
even mins: max reps alternating DB snatches (50/35)
score = total reps box jumps and total reps DB snatch