A1. BB bent over row inverted grip 6, 6, 6, 6, 6 (31×2)
Focus on the tempo. I want to see 2sec the bar touching the chest with perfect flat back!
A2. Weighted pull-up 3-4 x 5
A3. Side plank 1min/side x 5

B.  amrap 14min
3-5 weighted ring dip strict or negative or on boxes
3-5 HRpush-up
10 butterfly sit-up
20 walking lunges (10/leg)